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Maple syrup vs. Bulgur dry — In-Depth Nutrition Comparison

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A recap on differences between maple syrup and bulgur dry

  • Maple syrup has more vitamin B2; however, bulgur dry is higher in fiber, phosphorus, copper, magnesium, vitamin B3, iron, vitamin B6, vitamin B5, and vitamin B1.
  • Maple syrup covers your daily vitamin B2 needs 89% more than bulgur dry.

Food varieties used in this article are Syrups, maple and Bulgur, dry.

Infographic

Maple syrup vs Bulgur dry infographic
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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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Contains more CalciumCalcium +191.4%
Contains less SodiumSodium -29.4%
Contains more MagnesiumMagnesium +681%
Contains more PotassiumPotassium +93.4%
Contains more IronIron +2136.4%
Contains more CopperCopper +1761.1%
Contains more ZincZinc +31.3%
Contains more PhosphorusPhosphorus +14900%
Contains more SeleniumSelenium +283.3%
~equal in Manganese ~3.048mg

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 0% 0% 1.2% 0% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Contains more Vitamin B2Vitamin B2 +1004.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +251.5%
Contains more Vitamin B3Vitamin B3 +6213.6%
Contains more Vitamin B5Vitamin B5 +2802.8%
Contains more Vitamin B6Vitamin B6 +17000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1656.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Contains more WaterWater +259.9%
Contains more ProteinProtein +30625%
Contains more FatsFats +2116.7%
Contains more CarbsCarbs +13.2%
Contains more OtherOther +221.3%

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
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +1472.7%
Contains more Poly. FatPolyunsaturated fat +3082.4%

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 Bulgur dry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Bulgur dry DV% diff.
Vitamin B2 1.27mg 0.115mg 89%
Fiber 0g 12.5g 50%
Phosphorus 2mg 300mg 43%
Copper 0.018mg 0.335mg 35%
Magnesium 21mg 164mg 34%
Vitamin B3 0.081mg 5.114mg 31%
Iron 0.11mg 2.46mg 29%
Vitamin B6 0.002mg 0.342mg 26%
Protein 0.04g 12.29g 25%
Vitamin B5 0.036mg 1.045mg 20%
Vitamin B1 0.066mg 0.232mg 14%
Folate 0µg 27µg 7%
Calcium 102mg 35mg 7%
Manganese 2.908mg 3.048mg 6%
Potassium 212mg 410mg 6%
Choline 1.6mg 28.1mg 5%
Calories 260kcal 342kcal 4%
Zinc 1.47mg 1.93mg 4%
Selenium 0.6µg 2.3µg 3%
Carbs 67.04g 75.87g 3%
Polyunsaturated fat 0.017g 0.541g 3%
Vitamin K 0µg 1.9µg 2%
Fats 0.06g 1.33g 2%
Fructose 0.52g 1%
Saturated fat 0.007g 0.232g 1%
Net carbs 67.04g 63.37g N/A
Sugar 60.46g 0.41g N/A
Sodium 12mg 17mg 0%
Vitamin E 0mg 0.06mg 0%
Monounsaturated fat 0.011g 0.173g 0%
Tryptophan 0.19mg 0%
Threonine 0.354mg 0%
Isoleucine 0.455mg 0%
Leucine 0.83mg 0%
Lysine 0.339mg 0%
Methionine 0.19mg 0%
Phenylalanine 0.58mg 0%
Valine 0.554mg 0%
Histidine 0.285mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Bulgur dry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
28%
Bulgur dry
Minerals Daily Need Coverage Score
50%
Maple syrup
96%
Bulgur dry

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.225g)
Which food is lower in Sugar?
Bulgur dry
Bulgur dry is lower in Sugar (difference - 60.05g)
Which food is lower in glycemic index?
Bulgur dry
Bulgur dry is lower in glycemic index (difference - 7)
Which food is cheaper?
Bulgur dry
Bulgur dry is cheaper (difference - $2)
Which food is richer in minerals?
Bulgur dry
Bulgur dry is relatively richer in minerals
Which food is richer in vitamins?
Bulgur dry
Bulgur dry 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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.