Maple syrup vs. Graham cracker — In-Depth Nutrition Comparison
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What are the main differences between maple syrup and graham cracker?
- Maple syrup is richer in manganese and vitamin B2, yet graham cracker is richer in iron, vitamin B3, phosphorus, folate, copper, vitamin B1, and fiber.
- Maple syrup's daily need coverage for manganese is 82% higher.
- Maple syrup has 4 times more vitamin B2 than graham cracker. Maple syrup has 1.27mg of vitamin B2, while graham cracker has 0.317mg.
- Maple syrup contains less sodium.
- Maple syrup has a lower glycemic index than graham cracker.
We used Syrups, maple and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
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.
| Contains more CalciumCalcium | +32.5% |
| Contains more PotassiumPotassium | +24.7% |
| Contains more ZincZinc | +53.1% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +185.4% |
| Contains more MagnesiumMagnesium | +90.5% |
| Contains more IronIron | +3336.4% |
| Contains more CopperCopper | +844.4% |
| Contains more PhosphorusPhosphorus | +9150% |
| Contains more SeleniumSelenium | +950% |
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.
| Contains more Vitamin B2Vitamin B2 | +300.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +301.5% |
| Contains more Vitamin B3Vitamin B3 | +5380.2% |
| Contains more Vitamin B5Vitamin B5 | +1066.7% |
| Contains more Vitamin B6Vitamin B6 | +7700% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +268.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.04 g
Fats:
0.06 g
Carbs:
67.04 g
Water:
32.39 g
Other:
0.47 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +855.5% |
| Contains more ProteinProtein | +16625% |
| Contains more FatsFats | +17566.7% |
| Contains more CarbsCarbs | +15.8% |
| Contains more OtherOther | +253.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.007 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.017 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +22709.1% |
| Contains more Poly. FatPolyunsaturated fat | +31594.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
58.32 g
Glucose:
1.6 g
Fructose:
0.52 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +155.6% |
| Contains more GlucoseGlucose | +53.8% |
| Contains more StarchStarch | +∞% |
| Contains more FructoseFructose | +90.4% |
~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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.908mg | 1.019mg | 82% |
| Vitamin B2 | 1.27mg | 0.317mg | 73% |
| Iron | 0.11mg | 3.78mg | 46% |
| Polyunsaturated fat | 0.017g | 5.388g | 36% |
| Vitamin B3 | 0.081mg | 4.439mg | 27% |
| Phosphorus | 2mg | 185mg | 26% |
| Folate | 0µg | 91µg | 23% |
| Starch | 46.56g | 19% | |
| Sodium | 12mg | 459mg | 19% |
| Copper | 0.018mg | 0.17mg | 17% |
| Vitamin B1 | 0.066mg | 0.265mg | 17% |
| Fats | 0.06g | 10.6g | 16% |
| Fiber | 0g | 3.4g | 14% |
| Protein | 0.04g | 6.69g | 13% |
| Vitamin K | 0µg | 14.3µg | 12% |
| Vitamin B6 | 0.002mg | 0.156mg | 12% |
| Vitamin E | 0mg | 1.51mg | 10% |
| Selenium | 0.6µg | 6.3µg | 10% |
| Calories | 260kcal | 430kcal | 9% |
| Vitamin B5 | 0.036mg | 0.42mg | 8% |
| Saturated fat | 0.007g | 1.633g | 7% |
| Monounsaturated fat | 0.011g | 2.509g | 6% |
| Zinc | 1.47mg | 0.96mg | 5% |
| Magnesium | 21mg | 40mg | 5% |
| Carbs | 67.04g | 77.66g | 4% |
| Calcium | 102mg | 77mg | 3% |
| Fructose | 0.52g | 0.99g | 1% |
| Choline | 1.6mg | 5.9mg | 1% |
| Potassium | 212mg | 170mg | 1% |
| Net carbs | 67.04g | 74.26g | N/A |
| Sugar | 60.46g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
50%
60%
Comparison summary
Which food contains less Sodium?
Maple syrup contains less Sodium (difference - 447mg)
Which food is lower in Saturated fat?
Maple syrup is lower in Saturated fat (difference - 1.626g)
Which food is lower in glycemic index?
Maple syrup is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 35.61g)
Which food is cheaper?
Graham cracker is cheaper (difference - $4)
Which food is richer in vitamins?
Graham cracker 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.