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  6. Maple syrup vs. Plantain raw

Maple syrup vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between maple syrup and plantain raw

  • Maple syrup has more vitamin B2, zinc, and calcium; however, plantain raw is richer in vitamin B6, vitamin A, vitamin C, fiber, potassium, copper, and iron.
  • Maple syrup covers your daily vitamin B2 needs 94% more than plantain raw.
  • Plantain raw has 34 times less calcium than maple syrup. Maple syrup has 102mg of calcium, while plantain raw has 3mg.
  • Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of plantain raw is 37.

Specific food types used in this comparison are Syrups, maple and Plantains, raw.

Infographic

Maple syrup vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +3300%
Contains more ZincZinc +950%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +76.2%
Contains more PotassiumPotassium +135.4%
Contains more IronIron +445.5%
Contains more CopperCopper +350%
Contains more PhosphorusPhosphorus +1600%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +150%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +26.9%
Contains more Vitamin B2Vitamin B2 +2251.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +746.9%
Contains more Vitamin B5Vitamin B5 +622.2%
Contains more Vitamin B6Vitamin B6 +14850%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +743.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Plantain raw DV% diff.
Manganese 2.908mg 126%
Vitamin B2 1.27mg 0.054mg 94%
Vitamin B6 0.002mg 0.299mg 23%
Vitamin C 0mg 18.4mg 20%
Carbs 67.04g 31.89g 12%
Zinc 1.47mg 0.14mg 12%
Calcium 102mg 3mg 10%
Fiber 0g 2.3g 9%
Potassium 212mg 499mg 8%
Copper 0.018mg 0.081mg 7%
Calories 260kcal 122kcal 7%
Folate 0µg 22µg 6%
Iron 0.11mg 0.6mg 6%
Vitamin A 0µg 56µg 6%
Phosphorus 2mg 34mg 5%
Vitamin B5 0.036mg 0.26mg 4%
Magnesium 21mg 37mg 4%
Vitamin B3 0.081mg 0.686mg 4%
Protein 0.04g 1.3g 3%
Choline 1.6mg 13.5mg 2%
Selenium 0.6µg 1.5µg 2%
Vitamin K 0µg 0.7µg 1%
Saturated fat 0.007g 0.143g 1%
Vitamin B1 0.066mg 0.052mg 1%
Vitamin E 0mg 0.14mg 1%
Fructose 0.52g 1%
Fats 0.06g 0.37g 0%
Net carbs 67.04g 29.59g N/A
Sugar 60.46g 15g N/A
Sodium 12mg 4mg 0%
Monounsaturated fat 0.011g 0.032g 0%
Polyunsaturated fat 0.017g 0.069g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more CarbsCarbs +110.2%
Contains more ProteinProtein +3150%
Contains more FatsFats +516.7%
Contains more WaterWater +101.5%
Contains more OtherOther +146.8%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +190.9%
Contains more Poly. FatPolyunsaturated fat +305.9%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.