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Maple syrup vs. Carob — In-Depth Nutrition Comparison

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The main differences between Maple syrup and Carob

  • Maple syrup has more Manganese, and Vitamin B2, however, Carob has more Calcium, Zinc, Copper, Phosphorus, Fiber, Iron, and Vitamin B5.
  • Daily need coverage for Saturated Fat from Carob is 145% higher.
  • Carob has 21 times less Manganese than Maple syrup. Maple syrup has 2.908mg of Manganese, while Carob has 0.14mg.
  • Maple syrup is lower in Saturated Fat.

Food types used in this article are Syrups, maple and Candies, carob, unsweetened.

Infographic

Maple syrup vs Carob 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 less Sodium -88.8%
Contains more Manganese +1977.1%
Contains more Calcium +197.1%
Contains more Iron +1072.7%
Contains more Magnesium +71.4%
Contains more Phosphorus +6200%
Contains more Potassium +198.6%
Contains more Zinc +140.1%
Contains more Copper +916.7%
Contains more Selenium +766.7%
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 91% 49% 26% 54% 56% 14% 97% 61% 19% 29%
Contains less Sodium -88.8%
Contains more Manganese +1977.1%
Contains more Calcium +197.1%
Contains more Iron +1072.7%
Contains more Magnesium +71.4%
Contains more Phosphorus +6200%
Contains more Potassium +198.6%
Contains more Zinc +140.1%
Contains more Copper +916.7%
Contains more Selenium +766.7%

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.
:
11
Carob
Contains more Vitamin B2 +613.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B3 +1184%
Contains more Vitamin B5 +1983.3%
Contains more Vitamin B6 +6400%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Choline +1087.5%
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 Choline Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 1% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 32% 0% 2% 25% 42% 20% 45% 30% 16% 35% 11% 20%
Contains more Vitamin B2 +613.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B3 +1184%
Contains more Vitamin B5 +1983.3%
Contains more Vitamin B6 +6400%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Choline +1087.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +19.1%
Contains more Water +2003.2%
Contains more Protein +20275%
Contains more Fats +52166.7%
Contains more Other +466%
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
8% 31% 56% 3%
Protein: 8.15 g
Fats: 31.36 g
Carbs: 56.29 g
Water: 1.54 g
Other: 2.66 g
Contains more Carbs +19.1%
Contains more Water +2003.2%
Contains more Protein +20275%
Contains more Fats +52166.7%
Contains more Other +466%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +4290.9%
Contains more Polyunsaturated fat +1635.3%
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
97%
Saturated Fat: 29.018 g
Monounsaturated Fat: 0.483 g
Polyunsaturated fat: 0.295 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +4290.9%
Contains more Polyunsaturated fat +1635.3%

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 Carob
Lower in Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Maple syrup Carob Opinion
Net carbs 67.04g 52.49g Maple syrup
Protein 0.04g 8.15g Carob
Fats 0.06g 31.36g Carob
Carbs 67.04g 56.29g Maple syrup
Calories 260kcal 540kcal Carob
Fructose 0.52g Maple syrup
Sugar 60.46g 34.11g Carob
Fiber 0g 3.8g Carob
Calcium 102mg 303mg Carob
Iron 0.11mg 1.29mg Carob
Magnesium 21mg 36mg Carob
Phosphorus 2mg 126mg Carob
Potassium 212mg 633mg Carob
Sodium 12mg 107mg Maple syrup
Zinc 1.47mg 3.53mg Carob
Copper 0.018mg 0.183mg Carob
Manganese 2.908mg 0.14mg Maple syrup
Selenium 0.6µg 5.2µg Carob
Vitamin A 0IU 10IU Carob
Vitamin A RAE 0µg 1µg Carob
Vitamin E 0mg 1.57mg Carob
Vitamin C 0mg 0.5mg Carob
Vitamin B1 0.066mg 0.1mg Carob
Vitamin B2 1.27mg 0.178mg Maple syrup
Vitamin B3 0.081mg 1.04mg Carob
Vitamin B5 0.036mg 0.75mg Carob
Vitamin B6 0.002mg 0.13mg Carob
Folate 0µg 21µg Carob
Vitamin B12 0µg 0.28µg Carob
Choline 1.6mg 19mg Carob
Vitamin K 0µg 7.7µg Carob
Cholesterol 0mg 1mg Maple syrup
Saturated Fat 0.007g 29.018g Maple syrup
Monounsaturated Fat 0.011g 0.483g Carob
Polyunsaturated fat 0.017g 0.295g Carob

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Carob
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
24%
Maple syrup
21%
Carob
Minerals Daily Need Coverage Score
50%
Maple syrup
49%
Carob

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 95mg)
Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 29.011g)
Which food is lower in Sugar?
Carob
Carob is lower in Sugar (difference - 26.35g)
Which food is lower in glycemic index?
Carob
Carob is lower in glycemic index (difference - 15)
Which food is cheaper?
Carob
Carob is cheaper (difference - $4)
Which food is richer in minerals?
Carob
Carob is relatively richer in minerals
Which food is richer in vitamins?
Carob
Carob is relatively richer in vitamins

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. Carob - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167973/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.