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Maple syrup vs. Apple — In-Depth Nutrition Comparison

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What are the main differences between maple syrup and apples?

  • Maple syrup is richer in manganese, vitamin B2, zinc, and calcium, yet apples are richer in fiber and vitamin C.
  • Maple syrup's daily need coverage for manganese is 125% higher.
  • Maple syrup has 49 times more vitamin B2 than apples. Maple syrup has 1.27mg of vitamin B2, while apples have 0.026mg.
  • Apples contain less sugar.
  • Apples have a lower glycemic index than maple syrup.

We used Syrups, maple and Apples, raw, with skin types in this comparison.

Infographic

Maple syrup vs Apple 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Apple
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +98.1%
Contains more ZincZinc +3575%
Contains more ManganeseManganese +8208.6%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +50%
Contains more PhosphorusPhosphorus +450%
Contains less SodiumSodium -91.7%
~equal in Iron ~0.12mg

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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Apple
9
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin B1Vitamin B1 +288.2%
Contains more Vitamin B2Vitamin B2 +4784.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more Vitamin B5Vitamin B5 +69.4%
Contains more Vitamin B6Vitamin B6 +1950%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Apple
3
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more CarbsCarbs +385.4%
Contains more OtherOther +135%
Contains more ProteinProtein +550%
Contains more FatsFats +183.3%
Contains more WaterWater +164.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +57.1%
Contains more Poly. FatPolyunsaturated fat +200%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2717.4%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +51.9%
Contains more FructoseFructose +1034.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple syrup Apple DV% diff.
Manganese 2.908mg 0.035mg 125%
Vitamin B2 1.27mg 0.026mg 96%
Carbs 67.04g 13.81g 18%
Zinc 1.47mg 0.04mg 13%
Calories 260kcal 52kcal 10%
Calcium 102mg 6mg 10%
Fiber 0g 2.4g 10%
Fructose 0.52g 5.9g 7%
Vitamin C 0mg 4.6mg 5%
Vitamin B1 0.066mg 0.017mg 4%
Magnesium 21mg 5mg 4%
Potassium 212mg 107mg 3%
Vitamin B6 0.002mg 0.041mg 3%
Vitamin K 0µg 2.2µg 2%
Vitamin E 0mg 0.18mg 1%
Vitamin B5 0.036mg 0.061mg 1%
Selenium 0.6µg 0µg 1%
Copper 0.018mg 0.027mg 1%
Phosphorus 2mg 11mg 1%
Folate 0µg 3µg 1%
Protein 0.04g 0.26g 0%
Fats 0.06g 0.17g 0%
Net carbs 67.04g 11.41g N/A
Iron 0.11mg 0.12mg 0%
Sugar 60.46g 10.39g N/A
Starch 0.05g 0%
Sodium 12mg 1mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B3 0.081mg 0.091mg 0%
Choline 1.6mg 3.4mg 0%
Saturated fat 0.007g 0.028g 0%
Monounsaturated fat 0.011g 0.007g 0%
Polyunsaturated fat 0.017g 0.051g 0%
Tryptophan 0.001mg 0%
Threonine 0.006mg 0%
Isoleucine 0.006mg 0%
Leucine 0.013mg 0%
Lysine 0.012mg 0%
Methionine 0.001mg 0%
Phenylalanine 0.006mg 0%
Valine 0.012mg 0%
Histidine 0.005mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Apple
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
24%
Maple syrup
4%
Apple
Minerals Daily Need Coverage Score
50%
Maple syrup
4%
Apple

Comparison summary

Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.021g)
Which food is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 50.07g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 18)
Which food is cheaper?
Apple
Apple is cheaper (difference - $3.5)
Which food is richer in vitamins?
Apple
Apple 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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.