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  6. Maple syrup vs. Baked beans

Maple syrup vs. Baked beans — In-Depth Nutrition Comparison

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How are maple syrup and baked beans different?

  • Maple syrup is richer in manganese and vitamin B2, while baked beans are higher in iron, fiber, copper, phosphorus, folate, and selenium.
  • Maple syrup covers your daily need for manganese, 115% more than baked beans.
  • Maple syrup contains 26 times more vitamin B2 than baked beans. Maple syrup contains 1.27mg of vitamin B2, while baked beans contain 0.049mg.
  • Maple syrup is lower in sodium.
  • Maple syrup has a higher glycemic index (54) than baked beans (40).

Syrups, maple and Beans, baked, home prepared types were used in this article.

Infographic

Maple syrup vs Baked beans 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more CalciumCalcium +67.2%
Contains more ZincZinc +101.4%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1040.4%
Contains more MagnesiumMagnesium +104.8%
Contains more PotassiumPotassium +68.9%
Contains more IronIron +1709.1%
Contains more CopperCopper +783.3%
Contains more PhosphorusPhosphorus +5350%
Contains more SeleniumSelenium +850%

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%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin B2Vitamin B2 +2491.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +106.1%
Contains more Vitamin B3Vitamin B3 +403.7%
Contains more Vitamin B5Vitamin B5 +330.6%
Contains more Vitamin B6Vitamin B6 +4400%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Maple syrup Baked beans DV% diff.
Manganese 2.908mg 0.255mg 115%
Vitamin B2 1.27mg 0.049mg 94%
Iron 0.11mg 1.99mg 24%
Fiber 0g 5.5g 22%
Sodium 12mg 422mg 18%
Copper 0.018mg 0.159mg 16%
Carbs 67.04g 21.63g 15%
Phosphorus 2mg 109mg 15%
Folate 0µg 48µg 12%
Protein 0.04g 5.54g 11%
Saturated fat 0.007g 1.948g 9%
Selenium 0.6µg 5.7µg 9%
Fats 0.06g 5.15g 8%
Vitamin B6 0.002mg 0.09mg 7%
Zinc 1.47mg 0.73mg 7%
Vitamin B1 0.066mg 0.136mg 6%
Polyunsaturated fat 0.017g 0.74g 5%
Monounsaturated fat 0.011g 2.133g 5%
Calories 260kcal 155kcal 5%
Magnesium 21mg 43mg 5%
Calcium 102mg 61mg 4%
Potassium 212mg 358mg 4%
Vitamin B3 0.081mg 0.408mg 2%
Vitamin B5 0.036mg 0.155mg 2%
Cholesterol 0mg 5mg 2%
Fructose 0.52g 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 67.04g 16.13g N/A
Sugar 60.46g N/A
Choline 1.6mg 0%
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%

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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more CarbsCarbs +209.9%
Contains more ProteinProtein +13750%
Contains more FatsFats +8483.3%
Contains more WaterWater +101.2%
Contains more OtherOther +434%

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +19290.9%
Contains more Poly. FatPolyunsaturated fat +4252.9%

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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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.