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Maple syrup vs. Crackers — In-Depth Nutrition Comparison

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Important differences between maple syrup and crackers

  • Maple syrup has more manganese and vitamin B2; however, crackers have more vitamin K, iron, phosphorus, vitamin B1, vitamin B3, and folate.
  • Maple syrup's daily need coverage for manganese is 105% more.
  • Maple syrup has 3 times more vitamin B2 than crackers. Maple syrup has 1.27mg of vitamin B2, while crackers have 0.456mg.
  • Maple syrup is lower in sodium.

The food varieties used in the comparison are Syrups, maple and Crackers, standard snack-type, regular.

Infographic

Maple syrup vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +79.7%
Contains more ZincZinc +200%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +492.3%
Contains more CalciumCalcium +17.6%
Contains more IronIron +3563.6%
Contains more CopperCopper +477.8%
Contains more PhosphorusPhosphorus +12300%
Contains more SeleniumSelenium +1016.7%

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.
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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B2Vitamin B2 +178.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +530.3%
Contains more Vitamin B3Vitamin B3 +5272.8%
Contains more Vitamin B5Vitamin B5 +1058.3%
Contains more Vitamin B6Vitamin B6 +3050%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +500%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +931.5%
Contains more ProteinProtein +16500%
Contains more FatsFats +43950%
Contains more OtherOther +429.8%
~equal in Carbs ~61.3g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +59472.7%
Contains more Poly. FatPolyunsaturated fat +77176.5%

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more SucroseSucrose +739.1%
Contains more GlucoseGlucose +240.4%
Contains more FructoseFructose +79.3%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~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 Crackers
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Crackers DV% diff.
Manganese 2.908mg 0.491mg 105%
Polyunsaturated fat 0.017g 13.137g 87%
Vitamin B2 1.27mg 0.456mg 63%
Vitamin K 0µg 69.3µg 58%
Iron 0.11mg 4.03mg 49%
Fats 0.06g 26.43g 41%
Phosphorus 2mg 248mg 35%
Sodium 12mg 726mg 31%
Vitamin B1 0.066mg 0.416mg 29%
Vitamin B3 0.081mg 4.352mg 27%
Saturated fat 0.007g 5.562g 25%
Folate 0µg 92µg 23%
Vitamin E 0mg 3.03mg 20%
Starch 49.69g 20%
Monounsaturated fat 0.011g 6.553g 16%
Calories 260kcal 510kcal 13%
Protein 0.04g 6.64g 13%
Selenium 0.6µg 6.7µg 11%
Copper 0.018mg 0.104mg 10%
Zinc 1.47mg 0.49mg 9%
Fiber 0g 2.3g 9%
Vitamin B5 0.036mg 0.417mg 8%
Vitamin B6 0.002mg 0.063mg 5%
Potassium 212mg 118mg 3%
Calcium 102mg 120mg 2%
Carbs 67.04g 61.3g 2%
Choline 1.6mg 9.6mg 1%
Magnesium 21mg 18mg 1%
Net carbs 67.04g 59g N/A
Sugar 60.46g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0%
Threonine 0.193mg 0%
Isoleucine 0.246mg 0%
Leucine 0.471mg 0%
Lysine 0.103mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.331mg 0%
Valine 0.294mg 0%
Histidine 0.145mg 0%
Fructose 0.52g 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
50%
Maple syrup
56%
Crackers

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 714mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 5.555g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Crackers
Crackers is lower in Sugar (difference - 52.28g)
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $1.6)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.