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Sweet potato vs. Maple syrup — In-Depth Nutrition Comparison

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Significant differences between sweet potato and maple syrup

  • Sweet potato has more vitamin A, vitamin B6, vitamin B5, copper, fiber, and phosphorus; however, maple syrup is richer in manganese, vitamin B2, zinc, and calcium.
  • Sweet potato covers your daily vitamin A needs 284% more than maple syrup.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of maple syrup is 54.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Syrups, maple.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +19%
Contains more PotassiumPotassium +59%
Contains more IronIron +454.5%
Contains more CopperCopper +738.9%
Contains more PhosphorusPhosphorus +2250%
Contains more CalciumCalcium +240%
Contains more ZincZinc +390%
Contains less SodiumSodium -78.2%
Contains more ManganeseManganese +1027.1%
~equal in Selenium ~0.6µg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 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 B1Vitamin B1 +18.2%
Contains more Vitamin B3Vitamin B3 +587.7%
Contains more Vitamin B5Vitamin B5 +2122.2%
Contains more Vitamin B6Vitamin B6 +10350%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +668.8%
Contains more Vitamin B2Vitamin B2 +1982%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Maple syrup DV% diff.
Manganese 0.258mg 2.908mg 115%
Vitamin B2 0.061mg 1.27mg 93%
Vitamin A 709µg 0µg 79%
Vitamin B6 0.209mg 0.002mg 16%
Carbs 20.12g 67.04g 16%
Vitamin B5 0.8mg 0.036mg 15%
Copper 0.151mg 0.018mg 15%
Fiber 3g 0g 12%
Zinc 0.3mg 1.47mg 11%
Calories 86kcal 260kcal 9%
Calcium 30mg 102mg 7%
Iron 0.61mg 0.11mg 6%
Phosphorus 47mg 2mg 6%
Starch 12.65g 5%
Potassium 337mg 212mg 4%
Vitamin B3 0.557mg 0.081mg 3%
Folate 11µg 0µg 3%
Vitamin C 2.4mg 0mg 3%
Protein 1.57g 0.04g 3%
Vitamin K 1.8µg 0µg 2%
Sodium 55mg 12mg 2%
Vitamin E 0.26mg 0mg 2%
Choline 12.3mg 1.6mg 2%
Vitamin B1 0.078mg 0.066mg 1%
Magnesium 25mg 21mg 1%
Fats 0.05g 0.06g 0%
Net carbs 17.12g 67.04g N/A
Sugar 4.18g 60.46g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.018g 0.007g 0%
Monounsaturated fat 0.001g 0.011g 0%
Polyunsaturated fat 0.014g 0.017g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%
Fructose 0.7g 0.52g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +3825%
Contains more WaterWater +138.6%
Contains more OtherOther +108.5%
Contains more FatsFats +20%
Contains more CarbsCarbs +233.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -61.1%
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +21.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 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 StarchStarch +∞%
Contains more FructoseFructose +34.6%
Contains more SucroseSucrose +2214.3%
Contains more GlucoseGlucose +66.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.