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Maple syrup vs. M&Ms Peanut — In-Depth Nutrition Comparison

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Summary of differences between maple syrup and m&Ms Peanut

  • Maple syrup has more manganese and vitamin B2, while m&Ms Peanut has more copper, phosphorus, vitamin B3, vitamin E, fiber, folate, and vitamin B12.
  • Maple syrup covers your daily need for manganese, 98% more than m&Ms Peanut.
  • Maple syrup contains 12 times more vitamin B2 than m&Ms Peanut. While maple syrup contains 1.27mg of vitamin B2, m&Ms Peanut contains only 0.106mg.
  • The amount of saturated fat in maple syrup is lower.
  • M&Ms Peanut has a lower glycemic index. The glycemic index of m&Ms Peanut is 33, while the glycemic index of maple syrup is 54.

These are the specific foods used in this comparison Syrups, maple and Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies.

Infographic

Maple syrup vs M&Ms Peanut 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 49% 31% 31% 44% 168% 48% 81% 6.5% 87% 22%
Contains less SodiumSodium -76%
Contains more ManganeseManganese +338%
Contains more MagnesiumMagnesium +228.6%
Contains more PotassiumPotassium +63.7%
Contains more IronIron +954.5%
Contains more CopperCopper +2705.6%
Contains more ZincZinc +19.7%
Contains more PhosphorusPhosphorus +9400%
Contains more SeleniumSelenium +583.3%
~equal in Calcium ~102mg

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 0% 7.3% 57% 0% 16% 24% 63% 38% 21% 40% 7.5% 41% 20%
Contains more Vitamin B2Vitamin B2 +1098.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +4050.6%
Contains more Vitamin B5Vitamin B5 +1641.7%
Contains more Vitamin B6Vitamin B6 +4400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2231.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.063mg

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
10% 26% 60% 2%
Protein: 9.57 g
Fats: 26.13 g
Carbs: 60.48 g
Water: 2.48 g
Other: 1.34 g
Contains more WaterWater +1206%
Contains more ProteinProtein +23825%
Contains more FatsFats +43450%
Contains more OtherOther +185.1%
~equal in Carbs ~60.48g

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
47% 37% 16%
Saturated fat: Sat. Fat 10.169 g
Monounsaturated fat: Mono. Fat 8.086 g
Polyunsaturated fat: Poly. Fat 3.456 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +73409.1%
Contains more Poly. FatPolyunsaturated fat +20229.4%

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 M&Ms Peanut
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Maple syrup M&Ms Peanut DV% diff.
Manganese 2.908mg 0.664mg 98%
Vitamin B2 1.27mg 0.106mg 90%
Copper 0.018mg 0.505mg 54%
Saturated fat 0.007g 10.169g 46%
Fats 0.06g 26.13g 40%
Phosphorus 2mg 190mg 27%
Polyunsaturated fat 0.017g 3.456g 23%
Vitamin B3 0.081mg 3.362mg 21%
Monounsaturated fat 0.011g 8.086g 20%
Vitamin E 0mg 2.85mg 19%
Protein 0.04g 9.57g 19%
Fiber 0g 3.7g 15%
Folate 0µg 55µg 14%
Vitamin B12 0µg 0.32µg 13%
Calories 260kcal 515kcal 13%
Iron 0.11mg 1.16mg 13%
Vitamin B5 0.036mg 0.627mg 12%
Magnesium 21mg 69mg 11%
Vitamin B6 0.002mg 0.09mg 7%
Selenium 0.6µg 4.1µg 6%
Choline 1.6mg 37.3mg 6%
Potassium 212mg 347mg 4%
Caffeine 0mg 10mg 3%
Zinc 1.47mg 1.76mg 3%
Cholesterol 0mg 8mg 3%
Vitamin K 0µg 3µg 3%
Carbs 67.04g 60.48g 2%
Sodium 12mg 50mg 2%
Vitamin A 0µg 22µg 2%
Fructose 0.52g 1%
Net carbs 67.04g 56.78g N/A
Calcium 102mg 102mg 0%
Sugar 60.46g 50.75g N/A
Vitamin B1 0.066mg 0.063mg 0%
Trans fat 0.328g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup M&Ms Peanut
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
26%
M&Ms Peanut
Minerals Daily Need Coverage Score
50%
Maple syrup
57%
M&Ms Peanut

Comparison summary

Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 10.162g)
Which food is lower in Sugar?
M&Ms Peanut
M&Ms Peanut is lower in Sugar (difference - 9.71g)
Which food is lower in glycemic index?
M&Ms Peanut
M&Ms Peanut is lower in glycemic index (difference - 21)
Which food is cheaper?
M&Ms Peanut
M&Ms Peanut is cheaper (difference - $4)
Which food is richer in minerals?
M&Ms Peanut
M&Ms Peanut is relatively richer in minerals
Which food is richer in vitamins?
M&Ms Peanut
M&Ms Peanut is relatively richer in vitamins

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. M&Ms Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169582/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.