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Maple syrup vs. Egg — In-Depth Nutrition Comparison

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Important differences between Maple syrup and Egg

  • Maple syrup has more Manganese, and Vitamin B2, however, Egg has more Copper, Selenium, Choline, Vitamin B12, Vitamin B5, Phosphorus, and Vitamin A.
  • Egg's daily need coverage for Copper is 220% more.
  • Maple syrup has 112 times more Manganese than Egg. Maple syrup has 2.908mg of Manganese, while Egg has 0.026mg.

The food varieties used in the comparison are Syrups, maple and Egg, whole, cooked, hard-boiled.

Infographic

Maple syrup vs Egg 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%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +104%
Contains more PotassiumPotassium +68.3%
Contains more ZincZinc +40%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +11084.6%
Contains more IronIron +981.8%
Contains more CopperCopper +11011.1%
Contains more PhosphorusPhosphorus +8500%
Contains more SeleniumSelenium +5033.3%

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%
Egg
Egg
9
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% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B3Vitamin B3 +26.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +3783.3%
Contains more Vitamin B6Vitamin B6 +5950%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +18262.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.066mg

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
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +5885.7%
Contains more ProteinProtein +31350%
Contains more FatsFats +17583.3%
Contains more WaterWater +130.4%
Contains more OtherOther +127.7%

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
Egg
Egg
2
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated Fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated Fat -99.8%
Contains more Mono. FatMonounsaturated Fat +36963.6%
Contains more Poly. FatPolyunsaturated fat +8217.6%

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 Egg
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Egg Opinion
Calories 260kcal 155kcal Maple syrup
Protein 0.04g 12.58g Egg
Fats 0.06g 10.61g Egg
Net carbs 67.04g 1.12g Maple syrup
Carbs 67.04g 1.12g Maple syrup
Cholesterol 0mg 373mg Maple syrup
Vitamin D 0IU 87IU Egg
Magnesium 21mg 10mg Maple syrup
Calcium 102mg 50mg Maple syrup
Potassium 212mg 126mg Maple syrup
Iron 0.11mg 1.19mg Egg
Sugar 60.46g 1.12g Egg
Copper 0.018mg 2mg Egg
Zinc 1.47mg 1.05mg Maple syrup
Phosphorus 2mg 172mg Egg
Sodium 12mg 124mg Maple syrup
Vitamin A 0IU 520IU Egg
Vitamin A 0µg 149µg Egg
Vitamin E 0mg 1.03mg Egg
Vitamin D 0µg 2.2µg Egg
Manganese 2.908mg 0.026mg Maple syrup
Selenium 0.6µg 30.8µg Egg
Vitamin B1 0.066mg 0.066mg
Vitamin B2 1.27mg 0.513mg Maple syrup
Vitamin B3 0.081mg 0.064mg Maple syrup
Vitamin B5 0.036mg 1.398mg Egg
Vitamin B6 0.002mg 0.121mg Egg
Vitamin B12 0µg 1.11µg Egg
Vitamin K 0µg 0.3µg Egg
Folate 0µg 44µg Egg
Choline 1.6mg 293.8mg Egg
Saturated Fat 0.007g 3.267g Maple syrup
Monounsaturated Fat 0.011g 4.077g Egg
Polyunsaturated fat 0.017g 1.414g Egg
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Fructose 0.52g Maple syrup
Omega-3 - EPA 0g 0.005g Egg
Omega-3 - DHA 0g 0.038g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Egg
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
54%
Egg
Minerals Daily Need Coverage Score
50%
Maple syrup
103%
Egg

Comparison summary

Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 112mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 3.26g)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 59.34g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 54)
Which food is cheaper?
Egg
Egg is cheaper (difference - $3)
Which food is richer in vitamins?
Egg
Egg 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
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.