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  6. Maple syrup vs. Chinese cabbage

Maple syrup vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are maple syrup and Chinese cabbage different?

  • Maple syrup is higher in manganese, vitamin B2, and zinc; however, Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, folate, vitamin B6, and iron.
  • Daily need coverage for manganese for maple syrup is 120% higher.
  • Maple syrup contains 18 times more vitamin B2 than Chinese cabbage. While maple syrup contains 1.27mg of vitamin B2, Chinese cabbage contains only 0.07mg.
  • Chinese cabbage has a lower glycemic index (32) than maple syrup (54).

Syrups, maple and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Maple syrup vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more ZincZinc +673.7%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +1728.9%
Contains more SeleniumSelenium +20%
Contains more PotassiumPotassium +18.9%
Contains more IronIron +627.3%
Contains more CopperCopper +16.7%
Contains more PhosphorusPhosphorus +1750%
~equal in Magnesium ~19mg
~equal in Calcium ~105mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +1714.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +517.3%
Contains more Vitamin B5Vitamin B5 +144.4%
Contains more Vitamin B6Vitamin B6 +9600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Chinese cabbage DV% diff.
Manganese 2.908mg 0.159mg 120%
Vitamin B2 1.27mg 0.07mg 92%
Vitamin C 0mg 45mg 50%
Vitamin K 0µg 45.5µg 38%
Vitamin A 0µg 223µg 25%
Carbs 67.04g 2.18g 22%
Folate 0µg 66µg 17%
Vitamin B6 0.002mg 0.194mg 15%
Calories 260kcal 13kcal 12%
Zinc 1.47mg 0.19mg 12%
Iron 0.11mg 0.8mg 9%
Phosphorus 2mg 37mg 5%
Fiber 0g 1g 4%
Vitamin B3 0.081mg 0.5mg 3%
Protein 0.04g 1.5g 3%
Vitamin B1 0.066mg 0.04mg 2%
Sodium 12mg 65mg 2%
Vitamin B5 0.036mg 0.088mg 1%
Polyunsaturated fat 0.017g 0.096g 1%
Vitamin E 0mg 0.09mg 1%
Choline 1.6mg 6.4mg 1%
Fructose 0.52g 1%
Potassium 212mg 252mg 1%
Fats 0.06g 0.2g 0%
Net carbs 67.04g 1.18g N/A
Magnesium 21mg 19mg 0%
Calcium 102mg 105mg 0%
Sugar 60.46g 1.18g N/A
Copper 0.018mg 0.021mg 0%
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.007g 0.027g 0%
Monounsaturated fat 0.011g 0.015g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more CarbsCarbs +2975.2%
Contains more ProteinProtein +3650%
Contains more FatsFats +233.3%
Contains more WaterWater +194.3%
Contains more OtherOther +70.2%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -74.1%
Contains more Mono. FatMonounsaturated fat +36.4%
Contains more Poly. FatPolyunsaturated fat +464.7%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.