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  6. Maple syrup vs. Bran raw

Maple syrup vs. Bran raw — In-Depth Nutrition Comparison

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What are the main differences between maple syrup and bran raw?

  • Maple syrup is richer in vitamin B2, yet bran raw is richer in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and vitamin B5.
  • Bran raw's daily need coverage for manganese is 118% higher.
  • Maple syrup has 6 times more vitamin B2 than bran raw. Maple syrup has 1.27mg of vitamin B2, while bran raw has 0.22mg.

We used Syrups, maple and Oat bran, raw types in this comparison.

Infographic

Maple syrup vs Bran raw 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.
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +75.9%
Contains more MagnesiumMagnesium +1019%
Contains more PotassiumPotassium +167%
Contains more IronIron +4818.2%
Contains more CopperCopper +2138.9%
Contains more ZincZinc +111.6%
Contains more PhosphorusPhosphorus +36600%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +93.6%
Contains more SeleniumSelenium +7433.3%

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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin B2Vitamin B2 +477.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1672.7%
Contains more Vitamin B3Vitamin B3 +1053.1%
Contains more Vitamin B5Vitamin B5 +4050%
Contains more Vitamin B6Vitamin B6 +8150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1912.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Bran raw DV% diff.
Manganese 2.908mg 5.63mg 118%
Phosphorus 2mg 734mg 105%
Vitamin B1 0.066mg 1.17mg 92%
Vitamin B2 1.27mg 0.22mg 81%
Selenium 0.6µg 45.2µg 81%
Iron 0.11mg 5.41mg 66%
Fiber 0g 15.4g 62%
Magnesium 21mg 235mg 51%
Copper 0.018mg 0.403mg 43%
Protein 0.04g 17.3g 35%
Vitamin B5 0.036mg 1.494mg 29%
Polyunsaturated fat 0.017g 2.766g 18%
Zinc 1.47mg 3.11mg 15%
Folate 0µg 52µg 13%
Vitamin B6 0.002mg 0.165mg 13%
Fats 0.06g 7.03g 11%
Potassium 212mg 566mg 10%
Vitamin E 0mg 1.01mg 7%
Choline 1.6mg 32.2mg 6%
Saturated fat 0.007g 1.328g 6%
Monounsaturated fat 0.011g 2.376g 6%
Vitamin B3 0.081mg 0.934mg 5%
Calcium 102mg 58mg 4%
Vitamin K 0µg 3.2µg 3%
Calories 260kcal 246kcal 1%
Fructose 0.52g 1%
Carbs 67.04g 66.22g 0%
Net carbs 67.04g 50.82g N/A
Sugar 60.46g 1.45g N/A
Sodium 12mg 4mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +394.5%
Contains more ProteinProtein +43150%
Contains more FatsFats +11616.7%
Contains more OtherOther +517%
~equal in Carbs ~66.22g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +21500%
Contains more Poly. FatPolyunsaturated fat +16170.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.