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  6. Rutabagas vs. Maple syrup

Rutabagas vs. Maple syrup — In-Depth Nutrition Comparison

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How are Rutabagas and Maple syrup different?

  • Rutabagas are richer in Vitamin C, Fiber, Vitamin B6, Phosphorus, and Folate, while Maple syrup is higher in Manganese, Vitamin B2, Zinc, and Calcium.
  • Maple syrup covers your daily need of Manganese 121% more than Rutabagas.

Rutabagas, raw and Syrups, maple types were used in this article.

Infographic

Rutabagas 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.
Rutabagas
Rutabagas
5
:
4
Maple syrup
Maple syrup
Contains more Iron +300%
Contains more Phosphorus +2550%
Contains more Potassium +43.9%
Contains more Copper +77.8%
Contains more Selenium +16.7%
Contains more Calcium +137.2%
Contains more Zinc +512.5%
Contains more Manganese +2119.8%
Equal in Magnesium - 21
Equal in Sodium - 12
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 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 +300%
Contains more Phosphorus +2550%
Contains more Potassium +43.9%
Contains more Copper +77.8%
Contains more Selenium +16.7%
Contains more Calcium +137.2%
Contains more Zinc +512.5%
Contains more Manganese +2119.8%
Equal in Magnesium - 21
Equal in Sodium - 12

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.
Rutabagas
Rutabagas
9
:
1
Maple syrup
Maple syrup
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +764.2%
Contains more Vitamin B5 +344.4%
Contains more Vitamin B6 +4900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +3075%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +764.2%
Contains more Vitamin B5 +344.4%
Contains more Vitamin B6 +4900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +3075%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
4
:
1
Maple syrup
Maple syrup
Contains more Protein +2600%
Contains more Fats +166.7%
Contains more Water +176.1%
Contains more Other +51.1%
Contains more Carbs +677.7%
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 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 +2600%
Contains more Fats +166.7%
Contains more Water +176.1%
Contains more Other +51.1%
Contains more Carbs +677.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +127.3%
Contains more Polyunsaturated fat +417.6%
Contains less Saturated Fat -74.1%
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 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 +127.3%
Contains more Polyunsaturated fat +417.6%
Contains less Saturated Fat -74.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rutabagas
Rutabagas
4
:
1
Maple syrup
Maple syrup
Contains more Starch +∞%
Contains more Glucose +43.8%
Contains more Fructose +209.6%
Contains more Maltose +∞%
Contains more Sucrose +10903.8%
Rutabagas
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 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 +43.8%
Contains more Fructose +209.6%
Contains more Maltose +∞%
Contains more Sucrose +10903.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Maple syrup Opinion
Net carbs 6.32g 67.04g Maple syrup
Protein 1.08g 0.04g Rutabagas
Fats 0.16g 0.06g Rutabagas
Carbs 8.62g 67.04g Maple syrup
Calories 37kcal 260kcal Maple syrup
Starch 0.4g Rutabagas
Fructose 1.61g 0.52g Rutabagas
Sugar 4.46g 60.46g Rutabagas
Fiber 2.3g 0g Rutabagas
Calcium 43mg 102mg Maple syrup
Iron 0.44mg 0.11mg Rutabagas
Magnesium 20mg 21mg Maple syrup
Phosphorus 53mg 2mg Rutabagas
Potassium 305mg 212mg Rutabagas
Sodium 12mg 12mg
Zinc 0.24mg 1.47mg Maple syrup
Copper 0.032mg 0.018mg Rutabagas
Manganese 0.131mg 2.908mg Maple syrup
Selenium 0.7µg 0.6µg Rutabagas
Vitamin A 2IU 0IU Rutabagas
Vitamin E 0.3mg 0mg Rutabagas
Vitamin C 25mg 0mg Rutabagas
Vitamin B1 0.09mg 0.066mg Rutabagas
Vitamin B2 0.04mg 1.27mg Maple syrup
Vitamin B3 0.7mg 0.081mg Rutabagas
Vitamin B5 0.16mg 0.036mg Rutabagas
Vitamin B6 0.1mg 0.002mg Rutabagas
Folate 21µg 0µg Rutabagas
Vitamin K 0.3µg 0µg Rutabagas
Saturated Fat 0.027g 0.007g Maple syrup
Monounsaturated Fat 0.025g 0.011g Rutabagas
Polyunsaturated fat 0.088g 0.017g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
26%
Maple syrup
Minerals Daily Need Coverage Score
13%
Rutabagas
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 56g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $1.5)
Which food is richer in vitamins?
Rutabagas
Rutabagas is relatively richer in vitamins
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 18)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (12 mg)
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.