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Maple syrup vs. Cereal — In-Depth Nutrition Comparison

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Differences between maple syrup and cereal

  • Maple syrup has more manganese, while cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, and vitamin C.
  • Cereal's daily need coverage for vitamin B1 is 519% higher.
  • Cereal contains 4 times less manganese than maple syrup. Maple syrup contains 2.908mg of manganese, while cereal contains 0.79mg.
  • The amount of sodium in maple syrup is lower.
  • Maple syrup has a lower glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of cereal is 69.

The food types used in this comparison are Syrups, maple and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Maple syrup vs Cereal 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%
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +101.9%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +268.1%
Contains more IronIron +30863.6%
Contains more CopperCopper +661.1%
Contains more ZincZinc +417%
Contains more PhosphorusPhosphorus +3750%
Contains more SeleniumSelenium +950%
~equal in Magnesium ~19mg

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%
Cereal
8
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +9427.3%
Contains more Vitamin B2Vitamin B2 +204.7%
Contains more Vitamin B3Vitamin B3 +36467.9%
Contains more Vitamin B5Vitamin B5 +527.8%
Contains more Vitamin B6Vitamin B6 +299200%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg
~equal in Folate ~µg

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
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +756.9%
Contains more ProteinProtein +15050%
Contains more FatsFats +1700%
Contains more CarbsCarbs +29.5%
Contains more OtherOther +374.5%

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
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +1754.5%
Contains more Poly. FatPolyunsaturated fat +1982.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Cereal
1
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Contains more SucroseSucrose +498.8%
Contains more GlucoseGlucose +492.6%
Contains more FructoseFructose +100%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Maple syrup Cereal DV% diff.
Vitamin B1 0.066mg 6.288mg 519%
Vitamin B6 0.002mg 5.986mg 460%
Iron 0.11mg 34.06mg 424%
Vitamin B2 1.27mg 3.87mg 200%
Vitamin B3 0.081mg 29.62mg 185%
Manganese 2.908mg 0.79mg 92%
Vitamin A 0µg 814µg 90%
Zinc 1.47mg 7.6mg 56%
Vitamin C 0mg 38.5mg 43%
Sodium 12mg 795mg 34%
Copper 0.018mg 0.137mg 13%
Protein 0.04g 6.06g 12%
Phosphorus 2mg 77mg 11%
Selenium 0.6µg 6.3µg 10%
Calcium 102mg 10mg 9%
Carbs 67.04g 86.85g 7%
Calories 260kcal 378kcal 6%
Fiber 0g 1.4g 6%
Vitamin B5 0.036mg 0.226mg 4%
Potassium 212mg 105mg 3%
Polyunsaturated fat 0.017g 0.354g 2%
Fats 0.06g 1.08g 2%
Saturated fat 0.007g 0.26g 1%
Vitamin E 0mg 0.08mg 1%
Net carbs 67.04g 85.45g N/A
Magnesium 21mg 19mg 0%
Sugar 60.46g 10.35g N/A
Choline 1.6mg 0%
Monounsaturated fat 0.011g 0.204g 0%
Tryptophan 0.066mg 0%
Threonine 0.241mg 0%
Isoleucine 0.26mg 0%
Leucine 0.767mg 0%
Lysine 0.113mg 0%
Methionine 0.13mg 0%
Phenylalanine 0.365mg 0%
Valine 0.344mg 0%
Histidine 0.162mg 0%
Fructose 0.52g 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Cereal
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
371%
Cereal
Minerals Daily Need Coverage Score
50%
Maple syrup
183%
Cereal

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 783mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.253g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cereal
Cereal is lower in Sugar (difference - 50.11g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $4)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
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

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.