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Maple syrup vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between maple syrup and cassava?

  • Maple syrup is higher in manganese, vitamin B2, zinc, and calcium, yet cassava is higher in vitamin C, copper, fiber, folate, and vitamin B6.
  • Maple syrup's daily need coverage for manganese is 110% more.
  • Maple syrup has 26 times more vitamin B2 than cassava. While maple syrup has 1.27mg of vitamin B2, cassava has only 0.048mg.
  • The glycemic index of maple syrup is lower.

We used Syrups, maple and Cassava, raw types in this article.

Infographic

Maple syrup vs Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +537.5%
Contains more ZincZinc +332.4%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +657.3%
Contains more PotassiumPotassium +27.8%
Contains more IronIron +145.5%
Contains more CopperCopper +455.6%
Contains more PhosphorusPhosphorus +1250%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~21mg

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%
Cassava
10
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin B2Vitamin B2 +2545.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B3Vitamin B3 +954.3%
Contains more Vitamin B5Vitamin B5 +197.2%
Contains more Vitamin B6Vitamin B6 +4300%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1381.3%
~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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more CarbsCarbs +76.1%
Contains more ProteinProtein +3300%
Contains more FatsFats +366.7%
Contains more WaterWater +84.3%
Contains more OtherOther +31.9%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +581.8%
Contains more Poly. FatPolyunsaturated fat +182.4%

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 Cassava
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Cassava DV% diff.
Manganese 2.908mg 0.384mg 110%
Vitamin B2 1.27mg 0.048mg 94%
Vitamin C 0mg 20.6mg 23%
Carbs 67.04g 38.06g 10%
Zinc 1.47mg 0.34mg 10%
Calcium 102mg 16mg 9%
Copper 0.018mg 0.1mg 9%
Folate 0µg 27µg 7%
Vitamin B6 0.002mg 0.088mg 7%
Fiber 0g 1.8g 7%
Calories 260kcal 160kcal 5%
Vitamin B3 0.081mg 0.854mg 5%
Choline 1.6mg 23.7mg 4%
Phosphorus 2mg 27mg 4%
Protein 0.04g 1.36g 3%
Vitamin K 0µg 1.9µg 2%
Vitamin B1 0.066mg 0.087mg 2%
Potassium 212mg 271mg 2%
Iron 0.11mg 0.27mg 2%
Vitamin E 0mg 0.19mg 1%
Vitamin B5 0.036mg 0.107mg 1%
Fructose 0.52g 1%
Fats 0.06g 0.28g 0%
Net carbs 67.04g 36.26g N/A
Magnesium 21mg 21mg 0%
Sugar 60.46g 1.7g N/A
Sodium 12mg 14mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.007g 0.074g 0%
Monounsaturated fat 0.011g 0.075g 0%
Polyunsaturated fat 0.017g 0.048g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Cassava
Minerals Daily Need Coverage Score
50%
Maple syrup
16%
Cassava

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.067g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 58.76g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $3.8)
Which food is richer in minerals?
Cassava
Cassava is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava 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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.