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  6. Maple syrup vs. Sardine

Maple syrup vs. Sardine — In-Depth Nutrition Comparison

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Differences between maple syrup and sardine

  • Maple syrup has more manganese and vitamin B2, while sardine has more vitamin B12, selenium, phosphorus, iron, vitamin B3, vitamin D, and calcium.
  • Sardine's daily need coverage for vitamin B12 is 373% higher.
  • Sardine contains 27 times less manganese than maple syrup. Maple syrup contains 2.908mg of manganese, while sardine contains 0.108mg.
  • Sardine has a lower glycemic index. The glycemic index of sardine is 0, while the glycemic index of maple syrup is 54.

The food types used in this comparison are Syrups, maple and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Maple syrup vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more ZincZinc +12.2%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +2592.6%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +274.5%
Contains more PotassiumPotassium +87.3%
Contains more IronIron +2554.5%
Contains more CopperCopper +933.3%
Contains more PhosphorusPhosphorus +24400%
Contains more SeleniumSelenium +8683.3%

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%
Sardine
Sardine
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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B2Vitamin B2 +459.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B3Vitamin B3 +6375.3%
Contains more Vitamin B5Vitamin B5 +1683.3%
Contains more Vitamin B6Vitamin B6 +8250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4587.5%
~equal in Vitamin C ~0mg

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +61450%
Contains more FatsFats +18983.3%
Contains more WaterWater +84%
Contains more OtherOther +819.1%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +35072.7%
Contains more Poly. FatPolyunsaturated fat +30182.4%

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 Sardine
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Maple syrup Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Manganese 2.908mg 0.108mg 122%
Selenium 0.6µg 52.7µg 95%
Vitamin B2 1.27mg 0.227mg 80%
Phosphorus 2mg 490mg 70%
Protein 0.04g 24.62g 49%
Cholesterol 0mg 142mg 47%
Iron 0.11mg 2.92mg 35%
Polyunsaturated fat 0.017g 5.148g 34%
Vitamin B3 0.081mg 5.245mg 32%
Calcium 102mg 382mg 28%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Carbs 67.04g 0g 22%
Copper 0.018mg 0.186mg 19%
Fats 0.06g 11.45g 18%
Vitamin E 0mg 2.04mg 14%
Vitamin B6 0.002mg 0.167mg 13%
Choline 1.6mg 75mg 13%
Sodium 12mg 307mg 13%
Vitamin B5 0.036mg 0.642mg 12%
Monounsaturated fat 0.011g 3.869g 10%
Saturated fat 0.007g 1.528g 7%
Potassium 212mg 397mg 5%
Vitamin A 0µg 32µg 4%
Magnesium 21mg 39mg 4%
Folate 0µg 10µg 3%
Calories 260kcal 208kcal 3%
Vitamin K 0µg 2.6µg 2%
Fructose 0.52g 1%
Zinc 1.47mg 1.31mg 1%
Vitamin B1 0.066mg 0.08mg 1%
Net carbs 67.04g 0g N/A
Sugar 60.46g 0g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Sardine
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
119%
Sardine
Minerals Daily Need Coverage Score
50%
Maple syrup
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 60.46g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 295mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 1.521g)
Which food is cheaper?
Maple syrup
Maple syrup is cheaper (difference - $3)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.