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  6. Raisin vs. Maple syrup

Raisin vs. Maple syrup — In-Depth Nutrition Comparison

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Differences between Raisin and Maple syrup

  • Raisin has more Copper, Iron, Potassium, Fiber, Phosphorus, and Vitamin B6, while Maple syrup has more Manganese, Vitamin B2, Zinc, and Calcium.
  • Maple syrup's daily need coverage for Manganese is 113% higher.

The food types used in this comparison are Raisins, seedless and Syrups, maple.

Infographic

Raisin vs Maple syrup infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
Raisin
6
:
3
Maple syrup
Maple syrup
Contains more Iron +1609.1%
Contains more Magnesium +52.4%
Contains more Phosphorus +4950%
Contains more Potassium +253.3%
Contains more Copper +1666.7%
Contains more Calcium +104%
Contains more Zinc +568.2%
Contains more Manganese +872.6%
Equal in Sodium - 12
Equal in Selenium - 0.6
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Iron +1609.1%
Contains more Magnesium +52.4%
Contains more Phosphorus +4950%
Contains more Potassium +253.3%
Contains more Copper +1666.7%
Contains more Calcium +104%
Contains more Zinc +568.2%
Contains more Manganese +872.6%
Equal in Sodium - 12
Equal in Selenium - 0.6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
Raisin
8
:
1
Maple syrup
Maple syrup
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.6%
Contains more Vitamin B3 +845.7%
Contains more Vitamin B5 +163.9%
Contains more Vitamin B6 +8600%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +916%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Maple syrup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.6%
Contains more Vitamin B3 +845.7%
Contains more Vitamin B5 +163.9%
Contains more Vitamin B6 +8600%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +916%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
4
:
1
Maple syrup
Maple syrup
Contains more Protein +7575%
Contains more Fats +666.7%
Contains more Carbs +18.1%
Contains more Other +295.7%
Contains more Water +109.9%
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Protein +7575%
Contains more Fats +666.7%
Contains more Carbs +18.1%
Contains more Other +295.7%
Contains more Water +109.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +363.6%
Contains more Polyunsaturated fat +117.6%
Contains less Saturated Fat -87.9%
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +363.6%
Contains more Polyunsaturated fat +117.6%
Contains less Saturated Fat -87.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
Raisin
3
:
1
Maple syrup
Maple syrup
Contains more Starch +∞%
Contains more Glucose +1634.4%
Contains more Fructose +5607.7%
Contains more Sucrose +12860%
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Maple syrup
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +1634.4%
Contains more Fructose +5607.7%
Contains more Sucrose +12860%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Maple syrup
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Raisin Maple syrup Opinion
Net carbs 75.48g 67.04g Raisin
Protein 3.07g 0.04g Raisin
Fats 0.46g 0.06g Raisin
Carbs 79.18g 67.04g Raisin
Calories 299kcal 260kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g 0.52g Raisin
Sugar 59.19g 60.46g Raisin
Fiber 3.7g 0g Raisin
Calcium 50mg 102mg Maple syrup
Iron 1.88mg 0.11mg Raisin
Magnesium 32mg 21mg Raisin
Phosphorus 101mg 2mg Raisin
Potassium 749mg 212mg Raisin
Sodium 11mg 12mg Raisin
Zinc 0.22mg 1.47mg Maple syrup
Copper 0.318mg 0.018mg Raisin
Manganese 0.299mg 2.908mg Maple syrup
Selenium 0.6µg 0.6µg
Vitamin E 0.12mg 0mg Raisin
Vitamin C 2.3mg 0mg Raisin
Vitamin B1 0.106mg 0.066mg Raisin
Vitamin B2 0.125mg 1.27mg Maple syrup
Vitamin B3 0.766mg 0.081mg Raisin
Vitamin B5 0.095mg 0.036mg Raisin
Vitamin B6 0.174mg 0.002mg Raisin
Folate 5µg 0µg Raisin
Vitamin K 3.5µg 0µg Raisin
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Saturated Fat 0.058g 0.007g Maple syrup
Monounsaturated Fat 0.051g 0.011g Raisin
Polyunsaturated fat 0.037g 0.017g Raisin
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Maple syrup
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Raisin
26%
Maple syrup
Minerals Daily Need Coverage Score
37%
Raisin
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Raisin
Raisin is lower in Sugar (difference - 1.27g)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 1mg)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $3)
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.