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Maple syrup vs. Eggnog — In-Depth Nutrition Comparison

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Significant differences between maple syrup and eggnog

  • Maple syrup has more manganese, vitamin B2, and zinc; however, eggnog is richer in vitamin B12, phosphorus, choline, vitamin D, and vitamin B5.
  • Maple syrup covers your daily manganese needs 126% more than eggnog.
  • Eggnog has 7 times less vitamin B2 than maple syrup. Maple syrup has 1.27mg of vitamin B2, while eggnog has 0.19mg.
  • Maple syrup contains less saturated fat.

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

Infographic

Maple syrup vs Eggnog 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%
Eggnog
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more PotassiumPotassium +28.5%
Contains more CopperCopper +38.5%
Contains more ZincZinc +219.6%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +58060%
Contains more CalciumCalcium +27.5%
Contains more IronIron +81.8%
Contains more PhosphorusPhosphorus +5350%
Contains more SeleniumSelenium +600%
~equal in Magnesium ~19mg

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%
Eggnog
11
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B2Vitamin B2 +568.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin B5Vitamin B5 +1058.3%
Contains more Vitamin B6Vitamin B6 +2400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3162.5%

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
Eggnog
4
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more CarbsCarbs +732.8%
Contains more ProteinProtein +11275%
Contains more FatsFats +6883.3%
Contains more WaterWater +154.8%
Contains more OtherOther +42.6%

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
Eggnog
2
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +11736.4%
Contains more Poly. FatPolyunsaturated fat +1064.7%

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
Eggnog
3
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
Contains more SucroseSucrose +145700%
Contains more GlucoseGlucose +2185.7%
Contains more FructoseFructose +1200%
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 Eggnog
Lower in Cholesterol ok
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Eggnog DV% diff.
Manganese 2.908mg 0.005mg 126%
Vitamin B2 1.27mg 0.19mg 83%
Carbs 67.04g 8.05g 20%
Cholesterol 0mg 59mg 20%
Vitamin B12 0µg 0.45µg 19%
Phosphorus 2mg 109mg 15%
Saturated fat 0.007g 2.591g 12%
Choline 1.6mg 52.2mg 9%
Protein 0.04g 4.55g 9%
Zinc 1.47mg 0.46mg 9%
Calories 260kcal 88kcal 9%
Vitamin B5 0.036mg 0.417mg 8%
Selenium 0.6µg 4.2µg 7%
Vitamin A 0µg 59µg 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Fats 0.06g 4.19g 6%
Vitamin B6 0.002mg 0.05mg 4%
Monounsaturated fat 0.011g 1.302g 3%
Vitamin B1 0.066mg 0.034mg 3%
Calcium 102mg 130mg 3%
Vitamin C 0mg 1.5mg 2%
Sodium 12mg 54mg 2%
Potassium 212mg 165mg 1%
Polyunsaturated fat 0.017g 0.198g 1%
Vitamin E 0mg 0.21mg 1%
Iron 0.11mg 0.2mg 1%
Copper 0.018mg 0.013mg 1%
Fructose 0.52g 0.04g 1%
Net carbs 67.04g 8.05g N/A
Magnesium 21mg 19mg 0%
Sugar 60.46g 8.05g N/A
Vitamin B3 0.081mg 0.105mg 0%
Vitamin K 0µg 0.3µg 0%
Folate 0µg 1µg 0%
Tryptophan 0.085mg 0%
Threonine 0.201mg 0%
Isoleucine 0.237mg 0%
Leucine 0.383mg 0%
Lysine 0.257mg 0%
Methionine 0.12mg 0%
Phenylalanine 0.225mg 0%
Valine 0.289mg 0%
Histidine 0.108mg 0%

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 2.584g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Eggnog
Eggnog is lower in Sugar (difference - 52.41g)
Which food is cheaper?
Eggnog
Eggnog is cheaper (difference - $2)
Which food is richer in vitamins?
Eggnog
Eggnog 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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.