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Smoothie vs. Maple syrup — In-Depth Nutrition Comparison

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Significant differences between smoothie and maple syrup

  • Smoothie has more vitamin C, vitamin B12, vitamin A, and vitamin B6; however, maple syrup is richer in calcium and potassium.
  • Smoothie covers your daily vitamin C needs 27% more than maple syrup.
  • Smoothie contains less sugar.

Specific food types used in this comparison are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Syrups, maple.

Infographic

Smoothie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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 +36.4%
Contains more CalciumCalcium +148.8%
Contains more PotassiumPotassium +783.3%
Contains less SodiumSodium -58.6%

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.
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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
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 B3Vitamin B3 +907.4%
Contains more Vitamin B6Vitamin B6 +4000%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 +2950%
Contains more WaterWater +178.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +721.6%
Contains more OtherOther +38.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Maple syrup DV% diff.
Manganese 2.908mg 126%
Vitamin B2 1.27mg 98%
Vitamin C 24.5mg 0mg 27%
Carbs 8.16g 67.04g 20%
Zinc 1.47mg 13%
Calories 37kcal 260kcal 11%
Vitamin B12 0.24µg 0µg 10%
Vitamin B1 0.066mg 6%
Vitamin B6 0.082mg 0.002mg 6%
Calcium 41mg 102mg 6%
Potassium 24mg 212mg 6%
Magnesium 21mg 5%
Vitamin B3 0.816mg 0.081mg 5%
Copper 0.018mg 2%
Protein 1.22g 0.04g 2%
Vitamin B5 0.036mg 1%
Sodium 29mg 12mg 1%
Selenium 0.6µg 1%
Iron 0.15mg 0.11mg 1%
Fructose 0.52g 1%
Fats 0g 0.06g 0%
Net carbs 8.16g 67.04g N/A
Sugar 7.35g 60.46g N/A
Phosphorus 2mg 0%
Choline 1.6mg 0%
Saturated fat 0g 0.007g 0%
Monounsaturated fat 0.011g 0%
Polyunsaturated fat 0.017g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie 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
11%
Smoothie
24%
Maple syrup
Minerals Daily Need Coverage Score
2%
Smoothie
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 53.11g)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 10)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $4)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 17mg)
Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is richer in vitamins?
Maple syrup
Maple syrup is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.