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Maple syrup vs. Heart of palm — In-Depth Nutrition Comparison

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A recap on the differences between maple syrup and heart of palm

  • Maple syrup has more vitamin B2 and calcium; however, heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, vitamin C, and folate.
  • Maple syrup covers your daily vitamin B2 needs 84% more than heart of palm.
  • Heart of palm contains 6 times less calcium than maple syrup. Maple syrup contains 102mg of calcium, while heart of palm contains 18mg.
  • The glycemic index of maple syrup is higher.

Food varieties used in this article are Syrups, maple and Hearts of palm, raw.

Infographic

Maple syrup vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +466.7%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +751.9%
Contains more IronIron +1436.4%
Contains more CopperCopper +3477.8%
Contains more ZincZinc +153.7%
Contains more PhosphorusPhosphorus +6900%
Contains more SeleniumSelenium +16.7%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +605.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +1011.1%
Contains more Vitamin B6Vitamin B6 +40400%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Heart of palm DV% diff.
Manganese 2.908mg 126%
Vitamin B2 1.27mg 0.18mg 84%
Copper 0.018mg 0.644mg 70%
Vitamin B6 0.002mg 0.81mg 62%
Potassium 212mg 1806mg 47%
Zinc 1.47mg 3.73mg 21%
Phosphorus 2mg 140mg 20%
Iron 0.11mg 1.69mg 20%
Carbs 67.04g 25.61g 14%
Vitamin C 0mg 8mg 9%
Calcium 102mg 18mg 8%
Calories 260kcal 115kcal 7%
Fiber 0g 1.5g 6%
Folate 0µg 24µg 6%
Protein 0.04g 2.7g 5%
Vitamin B3 0.081mg 0.9mg 5%
Magnesium 21mg 10mg 3%
Vitamin E 0mg 0.5mg 3%
Vitamin B5 0.036mg 1%
Fructose 0.52g 1%
Vitamin B1 0.066mg 0.05mg 1%
Fats 0.06g 0.2g 0%
Net carbs 67.04g 24.11g N/A
Sugar 60.46g 17.16g N/A
Sodium 12mg 14mg 0%
Vitamin A 0µg 3µg 0%
Selenium 0.6µg 0.7µg 0%
Choline 1.6mg 0mg 0%
Saturated fat 0.007g 0.046g 0%
Monounsaturated fat 0.011g 0.005g 0%
Polyunsaturated fat 0.017g 0.089g 0%

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more CarbsCarbs +161.8%
Contains more ProteinProtein +6650%
Contains more FatsFats +233.3%
Contains more WaterWater +114.6%
Contains more OtherOther +323.4%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +423.5%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.