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  6. Maple syrup vs. Mango

Maple syrup vs. Mango — In-Depth Nutrition Comparison

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How are Maple syrup and Mango different?

  • Maple syrup is higher in Manganese, Vitamin B2, Zinc, and Calcium, however, Mango is richer in Vitamin C, Folate, Copper, Vitamin B6, Fiber, and Vitamin A RAE.
  • Daily need coverage for Manganese from Maple syrup is 124% higher.
  • Maple syrup contains 33 times more Vitamin B2 than Mango. While Maple syrup contains 1.27mg of Vitamin B2, Mango contains only 0.038mg.

Syrups, maple and Mangos, raw are the varieties used in this article.

Infographic

Maple syrup vs Mango 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.
Maple syrup
Maple syrup
5
:
4
Mango
Mango
Contains more Calcium +827.3%
Contains more Magnesium +110%
Contains more Potassium +26.2%
Contains more Zinc +1533.3%
Contains more Manganese +4515.9%
Contains more Iron +45.5%
Contains more Phosphorus +600%
Contains less Sodium -91.7%
Contains more Copper +516.7%
Equal in Selenium - 0.6
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +827.3%
Contains more Magnesium +110%
Contains more Potassium +26.2%
Contains more Zinc +1533.3%
Contains more Manganese +4515.9%
Contains more Iron +45.5%
Contains more Phosphorus +600%
Contains less Sodium -91.7%
Contains more Copper +516.7%
Equal in Selenium - 0.6

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.
Maple syrup
Maple syrup
2
:
8
Mango
Mango
Contains more Vitamin B1 +135.7%
Contains more Vitamin B2 +3242.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +725.9%
Contains more Vitamin B5 +447.2%
Contains more Vitamin B6 +5850%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Maple syrup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin B1 +135.7%
Contains more Vitamin B2 +3242.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +725.9%
Contains more Vitamin B5 +447.2%
Contains more Vitamin B6 +5850%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple syrup
Maple syrup
2
:
3
Mango
Mango
Contains more Carbs +347.5%
Contains more Other +30.6%
Contains more Protein +1950%
Contains more Fats +533.3%
Contains more Water +157.7%
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Carbs +347.5%
Contains more Other +30.6%
Contains more Protein +1950%
Contains more Fats +533.3%
Contains more Water +157.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
2
Mango
Mango
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +1172.7%
Contains more Polyunsaturated fat +317.6%
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +1172.7%
Contains more Polyunsaturated fat +317.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
2
Mango
Mango
Contains more Sucrose +736.7%
Contains more Glucose +25.6%
Contains more Fructose +800%
Maple syrup
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
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +736.7%
Contains more Glucose +25.6%
Contains more Fructose +800%

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 Mango
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Mango Opinion
Net carbs 67.04g 13.38g Maple syrup
Protein 0.04g 0.82g Mango
Fats 0.06g 0.38g Mango
Carbs 67.04g 14.98g Maple syrup
Calories 260kcal 60kcal Maple syrup
Fructose 0.52g 4.68g Mango
Sugar 60.46g 13.66g Mango
Fiber 0g 1.6g Mango
Calcium 102mg 11mg Maple syrup
Iron 0.11mg 0.16mg Mango
Magnesium 21mg 10mg Maple syrup
Phosphorus 2mg 14mg Mango
Potassium 212mg 168mg Maple syrup
Sodium 12mg 1mg Mango
Zinc 1.47mg 0.09mg Maple syrup
Copper 0.018mg 0.111mg Mango
Manganese 2.908mg 0.063mg Maple syrup
Selenium 0.6µg 0.6µg
Vitamin A 0IU 1082IU Mango
Vitamin A RAE 0µg 54µg Mango
Vitamin E 0mg 0.9mg Mango
Vitamin C 0mg 36.4mg Mango
Vitamin B1 0.066mg 0.028mg Maple syrup
Vitamin B2 1.27mg 0.038mg Maple syrup
Vitamin B3 0.081mg 0.669mg Mango
Vitamin B5 0.036mg 0.197mg Mango
Vitamin B6 0.002mg 0.119mg Mango
Folate 0µg 43µg Mango
Vitamin K 0µg 4.2µg Mango
Tryptophan 0.013mg Mango
Threonine 0.031mg Mango
Isoleucine 0.029mg Mango
Leucine 0.05mg Mango
Lysine 0.066mg Mango
Methionine 0.008mg Mango
Phenylalanine 0.027mg Mango
Valine 0.042mg Mango
Histidine 0.019mg Mango
Saturated Fat 0.007g 0.092g Maple syrup
Monounsaturated Fat 0.011g 0.14g Mango
Polyunsaturated fat 0.017g 0.071g Mango

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Mango
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Maple syrup
26%
Mango
Minerals Daily Need Coverage Score
50%
Maple syrup
9%
Mango

Comparison summary

Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.085g)
Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 46.8g)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 3)
Which food is cheaper?
Mango
Mango is cheaper (difference - $3.7)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.