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  6. Brown rice vs. Maple syrup

Brown rice vs. Maple syrup — In-Depth Nutrition Comparison

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Significant differences between Brown rice and Maple syrup

  • Brown rice has more Vitamin B3, Phosphorus, Copper, Selenium, Vitamin B1, and Vitamin B6, however, Maple syrup is richer in Vitamin B2, Manganese, Calcium, and Zinc.
  • Maple syrup covers your daily Vitamin B2 needs 92% more than Brown rice.
  • Maple syrup has 62 times less Vitamin B6 than Brown rice. Brown rice has 0.123mg of Vitamin B6, while Maple syrup has 0.002mg.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Syrups, maple.

Infographic

Brown rice 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.
Brown rice
Brown rice
6
:
4
Maple syrup
Maple syrup
Contains more Iron +409.1%
Contains more Magnesium +85.7%
Contains more Phosphorus +5050%
Contains less Sodium -66.7%
Contains more Copper +488.9%
Contains more Selenium +866.7%
Contains more Calcium +3300%
Contains more Potassium +146.5%
Contains more Zinc +107%
Contains more Manganese +198.6%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
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 +409.1%
Contains more Magnesium +85.7%
Contains more Phosphorus +5050%
Contains less Sodium -66.7%
Contains more Copper +488.9%
Contains more Selenium +866.7%
Contains more Calcium +3300%
Contains more Potassium +146.5%
Contains more Zinc +107%
Contains more Manganese +198.6%

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.
Brown rice
Brown rice
7
:
1
Maple syrup
Maple syrup
Contains more Vitamin E +∞%
Contains more Vitamin B1 +169.7%
Contains more Vitamin B3 +3061.7%
Contains more Vitamin B5 +955.6%
Contains more Vitamin B6 +6050%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +1740.6%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
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 B1 +169.7%
Contains more Vitamin B3 +3061.7%
Contains more Vitamin B5 +955.6%
Contains more Vitamin B6 +6050%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +1740.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
3
:
2
Maple syrup
Maple syrup
Contains more Protein +6750%
Contains more Fats +1516.7%
Contains more Water +116.9%
Contains more Carbs +162.1%
Equal in Other - 0.47
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +6750%
Contains more Fats +1516.7%
Contains more Water +116.9%
Contains more Carbs +162.1%
Equal in Other - 0.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +3254.5%
Contains more Polyunsaturated fat +2052.9%
Contains less Saturated Fat -97.3%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 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 +3254.5%
Contains more Polyunsaturated fat +2052.9%
Contains less Saturated Fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
3
Maple syrup
Maple syrup
Contains more Starch +∞%
Contains more Sucrose +24200%
Contains more Glucose +∞%
Contains more Fructose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 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 Sucrose +24200%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Maple syrup Opinion
Net carbs 23.98g 67.04g Maple syrup
Protein 2.74g 0.04g Brown rice
Fats 0.97g 0.06g Brown rice
Carbs 25.58g 67.04g Maple syrup
Calories 123kcal 260kcal Maple syrup
Starch 24.79g Brown rice
Fructose 0g 0.52g Maple syrup
Sugar 0.24g 60.46g Brown rice
Fiber 1.6g 0g Brown rice
Calcium 3mg 102mg Maple syrup
Iron 0.56mg 0.11mg Brown rice
Magnesium 39mg 21mg Brown rice
Phosphorus 103mg 2mg Brown rice
Potassium 86mg 212mg Maple syrup
Sodium 4mg 12mg Brown rice
Zinc 0.71mg 1.47mg Maple syrup
Copper 0.106mg 0.018mg Brown rice
Manganese 0.974mg 2.908mg Maple syrup
Selenium 5.8µg 0.6µg Brown rice
Vitamin E 0.17mg 0mg Brown rice
Vitamin B1 0.178mg 0.066mg Brown rice
Vitamin B2 0.069mg 1.27mg Maple syrup
Vitamin B3 2.561mg 0.081mg Brown rice
Vitamin B5 0.38mg 0.036mg Brown rice
Vitamin B6 0.123mg 0.002mg Brown rice
Folate 9µg 0µg Brown rice
Vitamin K 0.2µg 0µg Brown rice
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Saturated Fat 0.26g 0.007g Maple syrup
Monounsaturated Fat 0.369g 0.011g Brown rice
Polyunsaturated fat 0.366g 0.017g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14%
Brown rice
26%
Maple syrup
Minerals Daily Need Coverage Score
32%
Brown rice
50%
Maple syrup

Comparison summary

Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.253g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 60.22g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 8mg)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $2)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.