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Agave nectar vs. Maple syrup — In-Depth Nutrition Comparison

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A recap on differences between agave nectar and maple syrup

  • Agave nectar has more vitamin C, vitamin K, vitamin B6, folate, and vitamin E; however, maple syrup is higher in manganese, vitamin B2, zinc, calcium, and potassium.
  • Maple syrup covers your daily manganese needs 126% more than agave nectar.
  • The glycemic index of maple syrup is higher.

Food varieties used in this article are Sweetener, syrup, agave and Syrups, maple.

Infographic

Agave nectar 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 0.71% 0.3% 0.35% 3.4% 3% 0.27% 0.43% 0.52% 0.65% 9.3%
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 less SodiumSodium -66.7%
Contains more SeleniumSelenium +183.3%
Contains more MagnesiumMagnesium +2000%
Contains more CalciumCalcium +10100%
Contains more PotassiumPotassium +5200%
Contains more IronIron +22.2%
Contains more CopperCopper +100%
Contains more ZincZinc +14600%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +58060%

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 57% 2.7% 20% 0% 31% 38% 13% 0% 54% 0% 56% 23% 7.3%
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 +84.8%
Contains more Vitamin B3Vitamin B3 +750.6%
Contains more Vitamin B6Vitamin B6 +11600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +731.3%
Contains more Vitamin B2Vitamin B2 +669.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Agave nectar Maple syrup DV% diff.
Manganese 0.005mg 2.908mg 126%
Vitamin B2 0.165mg 1.27mg 85%
Fructose 55.6g 0.52g 69%
Vitamin C 17mg 0mg 19%
Vitamin K 22.5µg 0µg 19%
Vitamin B6 0.234mg 0.002mg 18%
Zinc 0.01mg 1.47mg 13%
Calcium 1mg 102mg 10%
Folate 30µg 0µg 8%
Vitamin E 0.98mg 0mg 7%
Potassium 4mg 212mg 6%
Magnesium 1mg 21mg 5%
Vitamin B1 0.122mg 0.066mg 5%
Vitamin B3 0.689mg 0.081mg 4%
Calories 310kcal 260kcal 3%
Carbs 76.37g 67.04g 3%
Choline 13.3mg 1.6mg 2%
Selenium 1.7µg 0.6µg 2%
Vitamin A 8µg 0µg 1%
Fats 0.45g 0.06g 1%
Vitamin B5 0.036mg 1%
Fiber 0.2g 0g 1%
Copper 0.009mg 0.018mg 1%
Protein 0.09g 0.04g 0%
Net carbs 76.17g 67.04g N/A
Iron 0.09mg 0.11mg 0%
Sugar 68.03g 60.46g N/A
Phosphorus 1mg 2mg 0%
Sodium 4mg 12mg 0%
Saturated fat 0g 0.007g 0%
Monounsaturated fat 0g 0.011g 0%
Polyunsaturated fat 0g 0.017g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 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 +125%
Contains more FatsFats +650%
Contains more CarbsCarbs +13.9%
Contains more WaterWater +41.2%
Contains more OtherOther +213.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 82%
Starch: 0 g
Sucrose: 0 g
Glucose: 12.43 g
Fructose: 55.6 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 GlucoseGlucose +676.9%
Contains more FructoseFructose +10592.3%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.