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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1940%
Contains more Zinc +880%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 31% 5% 15% 1% 19% 2% 41% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 10% 20% 10% 32% 1% 5% 27%
Contains more Calcium +1940%
Contains more Zinc +880%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
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 +∞%
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%
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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g 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
Vitamin A 0IU 64IU Banana
Vitamin E 0mg 0.1mg Banana
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 0µg 0.5µg Banana
Tryptophan mg 0.009mg Banana
Threonine mg 0.028mg Banana
Isoleucine mg 0.028mg Banana
Leucine mg 0.068mg Banana
Lysine mg 0.05mg Banana
Methionine mg 0.008mg Banana
Phenylalanine mg 0.049mg Banana
Valine mg 0.047mg Banana
Histidine mg 0.077mg Banana
Cholesterol 0mg 0mg
Trans Fat g 0g Maple syrup
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Maple syrup
16
Banana
Mineral Summary Score
15
Maple syrup
13
Banana

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Maple syrup
7%
Banana
Carbohydrates
67%
Maple syrup
23%
Banana
Fats
0%
Maple syrup
2%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.