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  6. Maple syrup vs. Dried fruit

Maple syrup vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between Maple syrup and Dried fruit

  • Maple syrup has more Manganese, and Vitamin B2, however, Dried fruit is higher in Copper, Iron, Fiber, Vitamin E, Potassium, Vitamin A, Vitamin B3, and Vitamin B6.
  • Maple syrup covers your daily Manganese needs 116% more than Dried fruit.
  • Dried fruit contains 17 times less Vitamin B2 than Maple syrup. Maple syrup contains 1.27mg of Vitamin B2, while Dried fruit contains 0.074mg.

Food varieties used in this article are Syrups, maple and Apricots, dried, sulfured, uncooked.

Infographic

Maple syrup vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +85.5%
Contains more ZincZinc +276.9%
Contains more ManganeseManganese +1137.4%
Contains more MagnesiumMagnesium +52.4%
Contains more PotassiumPotassium +448.1%
Contains more IronIron +2318.2%
Contains more CopperCopper +1805.6%
Contains more PhosphorusPhosphorus +3450%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +266.7%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +1616.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +3096.3%
Contains more Vitamin B5Vitamin B5 +1333.3%
Contains more Vitamin B6Vitamin B6 +7050%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +768.8%
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +8375%
Contains more FatsFats +750%
Contains more OtherOther +446.8%
~equal in Carbs ~62.64g
~equal in Water ~30.89g

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated Fat -58.8%
Contains more Mono. FatMonounsaturated Fat +572.7%
Contains more Poly. FatPolyunsaturated fat +335.3%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +639.2%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1967.5%
Contains more FructoseFructose +2298.1%
~equal in Lactose ~0g
~equal in Maltose ~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 Dried fruit
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index 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 Dried fruit Opinion
Calories 260kcal 241kcal Maple syrup
Protein 0.04g 3.39g Dried fruit
Fats 0.06g 0.51g Dried fruit
Vitamin C 0mg 1mg Dried fruit
Net carbs 67.04g 55.34g Maple syrup
Carbs 67.04g 62.64g Maple syrup
Magnesium 21mg 32mg Dried fruit
Calcium 102mg 55mg Maple syrup
Potassium 212mg 1162mg Dried fruit
Iron 0.11mg 2.66mg Dried fruit
Sugar 60.46g 53.44g Dried fruit
Fiber 0g 7.3g Dried fruit
Copper 0.018mg 0.343mg Dried fruit
Zinc 1.47mg 0.39mg Maple syrup
Starch 0.35g Dried fruit
Phosphorus 2mg 71mg Dried fruit
Sodium 12mg 10mg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin A 0µg 180µg Dried fruit
Vitamin E 0mg 4.33mg Dried fruit
Manganese 2.908mg 0.235mg Maple syrup
Selenium 0.6µg 2.2µg Dried fruit
Vitamin B1 0.066mg 0.015mg Maple syrup
Vitamin B2 1.27mg 0.074mg Maple syrup
Vitamin B3 0.081mg 2.589mg Dried fruit
Vitamin B5 0.036mg 0.516mg Dried fruit
Vitamin B6 0.002mg 0.143mg Dried fruit
Vitamin K 0µg 3.1µg Dried fruit
Folate 0µg 10µg Dried fruit
Choline 1.6mg 13.9mg Dried fruit
Saturated Fat 0.007g 0.017g Maple syrup
Monounsaturated Fat 0.011g 0.074g Dried fruit
Polyunsaturated fat 0.017g 0.074g Dried fruit
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 0.52g 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
50%
Maple syrup
44%
Dried fruit

Comparison summary

Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Dried fruit
Dried fruit is lower in Sugar (difference - 7.02g)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 23)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $2)
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.