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Raspberry vs. Maple syrup — In-Depth Nutrition Comparison

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A recap on differences between raspberries and maple syrup

  • Raspberries have more vitamin C, fiber, copper, iron, vitamin K, and vitamin B5; however, maple syrup is higher in manganese, vitamin B2, zinc, and calcium.
  • Maple syrup covers your daily manganese needs 97% more than raspberries.
  • The glycemic index of maple syrup is higher.

Food varieties used in this article are Raspberries, raw and Syrups, maple.

Infographic

Raspberry vs Maple syrup infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more IronIron +527.3%
Contains more CopperCopper +400%
Contains more PhosphorusPhosphorus +1350%
Contains less SodiumSodium -91.7%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +40.4%
Contains more ZincZinc +250%
Contains more ManganeseManganese +334%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~21mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +638.3%
Contains more Vitamin B5Vitamin B5 +813.9%
Contains more Vitamin B6Vitamin B6 +2650%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +668.8%
Contains more Vitamin B1Vitamin B1 +106.3%
Contains more Vitamin B2Vitamin B2 +3242.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +2900%
Contains more FatsFats +983.3%
Contains more WaterWater +164.7%
Contains more CarbsCarbs +461.5%
~equal in Other ~0.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +481.8%
Contains more Poly. FatPolyunsaturated fat +2105.9%
Contains less Sat. FatSaturated fat -63.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 GlucoseGlucose +16.3%
Contains more FructoseFructose +351.9%
Contains more SucroseSucrose +29060%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Maple syrup DV% diff.
Manganese 0.67mg 2.908mg 97%
Vitamin B2 0.038mg 1.27mg 95%
Vitamin C 26.2mg 0mg 29%
Fiber 6.5g 0g 26%
Carbs 11.94g 67.04g 18%
Zinc 0.42mg 1.47mg 10%
Calories 52kcal 260kcal 10%
Calcium 25mg 102mg 8%
Copper 0.09mg 0.018mg 8%
Vitamin K 7.8µg 0µg 7%
Iron 0.69mg 0.11mg 7%
Vitamin B5 0.329mg 0.036mg 6%
Vitamin E 0.87mg 0mg 6%
Folate 21µg 0µg 5%
Phosphorus 29mg 2mg 4%
Vitamin B6 0.055mg 0.002mg 4%
Vitamin B1 0.032mg 0.066mg 3%
Vitamin B3 0.598mg 0.081mg 3%
Choline 12.3mg 1.6mg 2%
Polyunsaturated fat 0.375g 0.017g 2%
Fructose 2.35g 0.52g 2%
Protein 1.2g 0.04g 2%
Potassium 151mg 212mg 2%
Selenium 0.2µg 0.6µg 1%
Fats 0.65g 0.06g 1%
Net carbs 5.44g 67.04g N/A
Magnesium 22mg 21mg 0%
Sugar 4.42g 60.46g N/A
Sodium 1mg 12mg 0%
Vitamin A 2µg 0µg 0%
Saturated fat 0.019g 0.007g 0%
Monounsaturated fat 0.064g 0.011g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Maple syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Raspberry
24%
Maple syrup
Minerals Daily Need Coverage Score
20%
Raspberry
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 56.04g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 28)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $3.3)
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.012g)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.