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Maple syrup vs. Kiwi — In-Depth Nutrition Comparison

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Differences between maple syrup and kiwi

  • Maple syrup has more manganese, vitamin B2, zinc, and calcium, while kiwi has more vitamin C, vitamin K, copper, fiber, vitamin E, and folate.
  • Maple syrup's daily need coverage for manganese is 122% higher.
  • Kiwi contains 51 times less vitamin B2 than maple syrup. Maple syrup contains 1.27mg of vitamin B2, while kiwi contains 0.025mg.

The food types used in this comparison are Syrups, maple and Kiwifruit, green, raw.

Infographic

Maple syrup vs Kiwi 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%
Kiwi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +200%
Contains more ZincZinc +950%
Contains more ManganeseManganese +2867.3%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +47.2%
Contains more IronIron +181.8%
Contains more CopperCopper +622.2%
Contains more PhosphorusPhosphorus +1600%
Contains less SodiumSodium -75%

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%
Kiwi
9
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B2Vitamin B2 +4980%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +321%
Contains more Vitamin B5Vitamin B5 +408.3%
Contains more Vitamin B6Vitamin B6 +3050%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +387.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more CarbsCarbs +357.3%
Contains more ProteinProtein +2750%
Contains more FatsFats +766.7%
Contains more WaterWater +156.5%
Contains more OtherOther +29.8%

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
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +327.3%
Contains more Poly. FatPolyunsaturated fat +1588.2%

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
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more SucroseSucrose +38780%
Contains more GlucoseGlucose +156.9%
Contains more FructoseFructose +736.5%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~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 Kiwi
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Kiwi DV% diff.
Manganese 2.908mg 0.098mg 122%
Vitamin C 0mg 92.7mg 103%
Vitamin B2 1.27mg 0.025mg 96%
Vitamin K 0µg 40.3µg 34%
Carbs 67.04g 14.66g 17%
Zinc 1.47mg 0.14mg 12%
Fiber 0g 3g 12%
Copper 0.018mg 0.13mg 12%
Calories 260kcal 61kcal 10%
Vitamin E 0mg 1.46mg 10%
Calcium 102mg 34mg 7%
Folate 0µg 25µg 6%
Vitamin B6 0.002mg 0.063mg 5%
Fructose 0.52g 4.35g 5%
Phosphorus 2mg 34mg 5%
Potassium 212mg 312mg 3%
Vitamin B5 0.036mg 0.183mg 3%
Vitamin B1 0.066mg 0.027mg 3%
Iron 0.11mg 0.31mg 3%
Protein 0.04g 1.14g 2%
Polyunsaturated fat 0.017g 0.287g 2%
Vitamin B3 0.081mg 0.341mg 2%
Fats 0.06g 0.52g 1%
Selenium 0.6µg 0.2µg 1%
Choline 1.6mg 7.8mg 1%
Magnesium 21mg 17mg 1%
Net carbs 67.04g 11.66g N/A
Sugar 60.46g 8.99g N/A
Sodium 12mg 3mg 0%
Vitamin A 0µg 4µg 0%
Saturated fat 0.007g 0.029g 0%
Monounsaturated fat 0.011g 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
50%
Maple syrup
14%
Kiwi

Comparison summary

Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 4)
Which food is lower in Sugar?
Kiwi
Kiwi is lower in Sugar (difference - 51.47g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 9mg)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $3.5)
Which food is richer in vitamins?
Kiwi
Kiwi 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.

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.