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Maple syrup vs. Egg white — In-Depth Nutrition Comparison

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What are the differences between maple syrup and egg whites?

  • Maple syrup is higher in manganese, vitamin B2, zinc, calcium, and vitamin B1, yet egg whites are higher in selenium.
  • Maple syrup's daily need coverage for manganese is 126% more.
  • Maple syrup has 85 times more sugar than egg whites. While maple syrup has 60.46g of sugar, egg whites have only 0.71g.
  • The glycemic index of egg whites is lower.

We used Syrups, maple and Egg, white, raw, fresh types in this article.

Infographic

Maple syrup vs Egg white 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +1357.1%
Contains more PotassiumPotassium +30.1%
Contains more IronIron +37.5%
Contains more ZincZinc +4800%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +26336.4%
Contains more CopperCopper +27.8%
Contains more PhosphorusPhosphorus +650%
Contains more SeleniumSelenium +3233.3%

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%
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% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin B1Vitamin B1 +1550%
Contains more Vitamin B2Vitamin B2 +189.3%
Contains more CholineCholine +45.5%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin B5Vitamin B5 +427.8%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more CarbsCarbs +9083.6%
Contains more ProteinProtein +27150%
Contains more FatsFats +183.3%
Contains more WaterWater +170.4%
Contains more OtherOther +34%

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
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more SucroseSucrose +83214.3%
Contains more GlucoseGlucose +370.6%
Contains more FructoseFructose +642.9%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~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 Egg white
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Egg white DV% diff.
Manganese 2.908mg 0.011mg 126%
Vitamin B2 1.27mg 0.439mg 64%
Selenium 0.6µg 20µg 35%
Carbs 67.04g 0.73g 22%
Protein 0.04g 10.9g 22%
Zinc 1.47mg 0.03mg 13%
Calories 260kcal 52kcal 10%
Calcium 102mg 7mg 10%
Sodium 12mg 166mg 7%
Vitamin B1 0.066mg 0.004mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B5 0.036mg 0.19mg 3%
Magnesium 21mg 11mg 2%
Phosphorus 2mg 15mg 2%
Folate 0µg 4µg 1%
Fructose 0.52g 0.07g 1%
Copper 0.018mg 0.023mg 1%
Potassium 212mg 163mg 1%
Fats 0.06g 0.17g 0%
Net carbs 67.04g 0.73g N/A
Iron 0.11mg 0.08mg 0%
Sugar 60.46g 0.71g N/A
Vitamin B3 0.081mg 0.105mg 0%
Vitamin B6 0.002mg 0.005mg 0%
Choline 1.6mg 1.1mg 0%
Saturated fat 0.007g 0g 0%
Monounsaturated fat 0.011g 0g 0%
Polyunsaturated fat 0.017g 0g 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Egg white
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
10%
Egg white
Minerals Daily Need Coverage Score
50%
Maple syrup
17%
Egg white

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 154mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 59.75g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 54)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $3)
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.
Which food is richer in vitamins?
?
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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.