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Spinach raw vs. Maple syrup — In-Depth Nutrition Comparison

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Significant differences between spinach raw and maple syrup

  • Spinach raw has more vitamin K, vitamin A, folate, iron, vitamin C, vitamin B6, magnesium, and vitamin E; however, maple syrup is richer in manganese and vitamin B2.
  • Spinach raw covers your daily vitamin K needs 402% more than maple syrup.
  • Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Spinach, raw and Syrups, maple.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 MagnesiumMagnesium +276.2%
Contains more PotassiumPotassium +163.2%
Contains more IronIron +2363.6%
Contains more CopperCopper +622.2%
Contains more PhosphorusPhosphorus +2350%
Contains more SeleniumSelenium +66.7%
Contains more ZincZinc +177.4%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +224.2%
~equal in Calcium ~102mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 B1Vitamin B1 +18.2%
Contains more Vitamin B3Vitamin B3 +793.8%
Contains more Vitamin B5Vitamin B5 +80.6%
Contains more Vitamin B6Vitamin B6 +9650%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1106.3%
Contains more Vitamin B2Vitamin B2 +572%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +7050%
Contains more FatsFats +550%
Contains more WaterWater +182.2%
Contains more OtherOther +266%
Contains more CarbsCarbs +1746.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 Poly. FatPolyunsaturated fat +870.6%
Contains less Sat. FatSaturated fat -88.9%
~equal in Monounsaturated fat ~0.011g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 GalactoseGalactose +∞%
Contains more SucroseSucrose +83214.3%
Contains more GlucoseGlucose +1354.5%
Contains more FructoseFructose +246.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Maple syrup DV% diff.
Vitamin K 482.9µg 0µg 402%
Manganese 0.897mg 2.908mg 87%
Vitamin B2 0.189mg 1.27mg 83%
Vitamin A 469µg 0µg 52%
Folate 194µg 0µg 49%
Iron 2.71mg 0.11mg 33%
Vitamin C 28.1mg 0mg 31%
Carbs 3.63g 67.04g 21%
Vitamin B6 0.195mg 0.002mg 15%
Magnesium 79mg 21mg 14%
Vitamin E 2.03mg 0mg 14%
Calories 23kcal 260kcal 12%
Copper 0.13mg 0.018mg 12%
Potassium 558mg 212mg 10%
Zinc 0.53mg 1.47mg 9%
Fiber 2.2g 0g 9%
Phosphorus 49mg 2mg 7%
Protein 2.86g 0.04g 6%
Vitamin B3 0.724mg 0.081mg 4%
Sodium 79mg 12mg 3%
Choline 19.3mg 1.6mg 3%
Polyunsaturated fat 0.165g 0.017g 1%
Vitamin B1 0.078mg 0.066mg 1%
Vitamin B5 0.065mg 0.036mg 1%
Selenium 1µg 0.6µg 1%
Fats 0.39g 0.06g 1%
Net carbs 1.43g 67.04g N/A
Calcium 99mg 102mg 0%
Sugar 0.42g 60.46g N/A
Saturated fat 0.063g 0.007g 0%
Monounsaturated fat 0.01g 0.011g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0.52g 0%

Which food is preferable for your diet?

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

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
137%
Spinach raw
24%
Maple syrup
Minerals Daily Need Coverage Score
45%
Spinach raw
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 60.04g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $3.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.056g)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.