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  6. Maple syrup vs. Banana

Maple syrup vs. Banana — In-Depth Nutrition Comparison

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Summary of differences between Maple syrup and Banana

  • Maple syrup has more Manganese, Vitamin B2, Zinc, and Calcium, while Banana has more Vitamin B6, Fiber, Vitamin C, Copper, and Vitamin B5.
  • Maple syrup covers your daily need of Manganese 115% more than Banana.
  • Maple syrup contains 20 times more Calcium than Banana. While Maple syrup contains 102mg of Calcium, Banana contains only 5mg.

These are the specific foods used in this comparison Syrups, maple and Bananas, raw.

Infographic

Maple syrup vs Banana 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.
Maple syrup
Maple syrup
3
:
7
Banana
Banana
Contains more Calcium +1940%
Contains more Zinc +880%
Contains more Manganese +977%
Contains more Iron +136.4%
Contains more Magnesium +28.6%
Contains more Phosphorus +1000%
Contains more Potassium +68.9%
Contains less Sodium -91.7%
Contains more Copper +333.3%
Contains more Selenium +66.7%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +1940%
Contains more Zinc +880%
Contains more Manganese +977%
Contains more Iron +136.4%
Contains more Magnesium +28.6%
Contains more Phosphorus +1000%
Contains more Potassium +68.9%
Contains less Sodium -91.7%
Contains more Copper +333.3%
Contains more Selenium +66.7%

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.
Maple syrup
Maple syrup
2
:
8
Banana
Banana
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +1639.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +721%
Contains more Vitamin B5 +827.8%
Contains more Vitamin B6 +18250%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Maple syrup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin B1 +112.9%
Contains more Vitamin B2 +1639.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +721%
Contains more Vitamin B5 +827.8%
Contains more Vitamin B6 +18250%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
4
Banana
Banana
Contains more Carbs +193.5%
Contains more Protein +2625%
Contains more Fats +450%
Contains more Water +131.3%
Contains more Other +76.6%
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Carbs +193.5%
Contains more Protein +2625%
Contains more Fats +450%
Contains more Water +131.3%
Contains more Other +76.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
2
Banana
Banana
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +190.9%
Contains more Polyunsaturated fat +329.4%
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +190.9%
Contains more Polyunsaturated fat +329.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
4
Banana
Banana
Contains more Sucrose +2340.2%
Contains more Starch +∞%
Contains more Glucose +211.3%
Contains more Fructose +832.7%
Contains more Maltose +∞%
Maple syrup
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
Banana
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Sucrose +2340.2%
Contains more Starch +∞%
Contains more Glucose +211.3%
Contains more Fructose +832.7%
Contains more Maltose +∞%

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 Banana
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Banana Opinion
Net carbs 67.04g 20.24g Maple syrup
Protein 0.04g 1.09g Banana
Fats 0.06g 0.33g Banana
Carbs 67.04g 22.84g Maple syrup
Calories 260kcal 89kcal Maple syrup
Starch 5.38g Banana
Fructose 0.52g 4.85g Banana
Sugar 60.46g 12.23g Banana
Fiber 0g 2.6g Banana
Calcium 102mg 5mg Maple syrup
Iron 0.11mg 0.26mg Banana
Magnesium 21mg 27mg Banana
Phosphorus 2mg 22mg Banana
Potassium 212mg 358mg Banana
Sodium 12mg 1mg Banana
Zinc 1.47mg 0.15mg Maple syrup
Copper 0.018mg 0.078mg Banana
Manganese 2.908mg 0.27mg Maple syrup
Selenium 0.6µg 1µg Banana
Vitamin A 0IU 64IU Banana
Vitamin A RAE 0µg 3µg Banana
Vitamin E 0mg 0.1mg Banana
Vitamin C 0mg 8.7mg Banana
Vitamin B1 0.066mg 0.031mg Maple syrup
Vitamin B2 1.27mg 0.073mg Maple syrup
Vitamin B3 0.081mg 0.665mg Banana
Vitamin B5 0.036mg 0.334mg Banana
Vitamin B6 0.002mg 0.367mg Banana
Folate 0µg 20µg Banana
Vitamin K 0µg 0.5µg Banana
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Saturated Fat 0.007g 0.112g Maple syrup
Monounsaturated Fat 0.011g 0.032g Banana
Polyunsaturated fat 0.017g 0.073g Banana

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Banana
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Maple syrup
16%
Banana
Minerals Daily Need Coverage Score
50%
Maple syrup
14%
Banana

Comparison summary

Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.105g)
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 48.23g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 6)
Which food is cheaper?
Banana
Banana is cheaper (difference - $3.8)
Which food is richer in vitamins?
Banana
Banana is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.