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Maple syrup vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between Maple syrup and Buckwheat

  • Maple syrup has more Manganese, Vitamin B2, Calcium, and Zinc, while Buckwheat has more Copper, Fiber, Phosphorus, Iron, Magnesium, and Vitamin B5.
  • Maple syrup covers your daily need of Manganese 109% more than Buckwheat.
  • Maple syrup contains 33 times more Vitamin B2 than Buckwheat. While Maple syrup contains 1.27mg of Vitamin B2, Buckwheat contains only 0.039mg.

These are the specific foods used in this comparison Syrups, maple and Buckwheat groats, roasted, cooked.

Infographic

Maple syrup vs Buckwheat 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.
Contains more Calcium +1357.1%
Contains more Potassium +140.9%
Contains more Zinc +141%
Contains more Manganese +621.6%
Contains more Iron +627.3%
Contains more Magnesium +142.9%
Contains more Phosphorus +3400%
Contains less Sodium -66.7%
Contains more Copper +711.1%
Contains more Selenium +266.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 30% 37% 30% 8% 1% 17% 49% 53% 12%
Contains more Calcium +1357.1%
Contains more Potassium +140.9%
Contains more Zinc +141%
Contains more Manganese +621.6%
Contains more Iron +627.3%
Contains more Magnesium +142.9%
Contains more Phosphorus +3400%
Contains less Sodium -66.7%
Contains more Copper +711.1%
Contains more Selenium +266.7%

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.
:
Contains more Vitamin B1 +65%
Contains more Vitamin B2 +3156.4%
Contains more Vitamin E +∞%
Contains more Vitamin B3 +1060.5%
Contains more Vitamin B5 +897.2%
Contains more Vitamin B6 +3750%
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 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
Contains more Vitamin B1 +65%
Contains more Vitamin B2 +3156.4%
Contains more Vitamin E +∞%
Contains more Vitamin B3 +1060.5%
Contains more Vitamin B5 +897.2%
Contains more Vitamin B6 +3750%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +236.2%
Contains more Protein +8350%
Contains more Fats +933.3%
Contains more Water +133.5%
Equal in Other - 0.43
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more Carbs +236.2%
Contains more Protein +8350%
Contains more Fats +933.3%
Contains more Water +133.5%
Equal in Other - 0.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +1609.1%
Contains more Polyunsaturated fat +1005.9%
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +1609.1%
Contains more Polyunsaturated fat +1005.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +14480%
Contains more Glucose +700%
Contains more Fructose +420%
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
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +14480%
Contains more Glucose +700%
Contains more Fructose +420%

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 Buckwheat
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 Buckwheat Opinion
Net carbs 67.04g 17.24g Maple syrup
Protein 0.04g 3.38g Buckwheat
Fats 0.06g 0.62g Buckwheat
Carbs 67.04g 19.94g Maple syrup
Calories 260kcal 92kcal Maple syrup
Fructose 0.52g 0.1g Maple syrup
Sugar 60.46g 0.9g Buckwheat
Fiber 0g 2.7g Buckwheat
Calcium 102mg 7mg Maple syrup
Iron 0.11mg 0.8mg Buckwheat
Magnesium 21mg 51mg Buckwheat
Phosphorus 2mg 70mg Buckwheat
Potassium 212mg 88mg Maple syrup
Sodium 12mg 4mg Buckwheat
Zinc 1.47mg 0.61mg Maple syrup
Copper 0.018mg 0.146mg Buckwheat
Manganese 2.908mg 0.403mg Maple syrup
Selenium 0.6µg 2.2µg Buckwheat
Vitamin E 0mg 0.09mg Buckwheat
Vitamin B1 0.066mg 0.04mg Maple syrup
Vitamin B2 1.27mg 0.039mg Maple syrup
Vitamin B3 0.081mg 0.94mg Buckwheat
Vitamin B5 0.036mg 0.359mg Buckwheat
Vitamin B6 0.002mg 0.077mg Buckwheat
Folate 0µg 14µg Buckwheat
Vitamin K 0µg 1.9µg Buckwheat
Tryptophan 0.049mg Buckwheat
Threonine 0.129mg Buckwheat
Isoleucine 0.127mg Buckwheat
Leucine 0.212mg Buckwheat
Lysine 0.172mg Buckwheat
Methionine 0.044mg Buckwheat
Phenylalanine 0.133mg Buckwheat
Valine 0.173mg Buckwheat
Histidine 0.079mg Buckwheat
Saturated Fat 0.007g 0.134g Maple syrup
Monounsaturated Fat 0.011g 0.188g Buckwheat
Polyunsaturated fat 0.017g 0.188g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Buckwheat
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
8%
Buckwheat
Minerals Daily Need Coverage Score
50%
Maple syrup
24%
Buckwheat

Comparison summary

Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.127g)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 59.56g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 3)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $1.6)
Which food is richer in vitamins?
Buckwheat
Buckwheat 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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.