Maple syrup vs. Oatmeal — In-Depth Nutrition Comparison
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What are the main differences between maple syrup and oatmeal?
- Maple syrup is richer in manganese and vitamin B2, yet oatmeal is richer in iron, vitamin B6, vitamin B3, vitamin B1, folate, phosphorus, vitamin A, and selenium.
- Maple syrup's daily need coverage for manganese is 102% higher.
- Maple syrup has 6 times more vitamin B2 than oatmeal. Maple syrup has 1.27mg of vitamin B2, while oatmeal has 0.215mg.
- Maple syrup has a lower glycemic index than oatmeal.
We used Syrups, maple and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.
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.
| Contains more CalciumCalcium | +27.5% |
| Contains more PotassiumPotassium | +247.5% |
| Contains more ZincZinc | +137.1% |
| Contains less SodiumSodium | -75.5% |
| Contains more ManganeseManganese | +421.1% |
| Contains more MagnesiumMagnesium | +23.8% |
| Contains more IronIron | +5318.2% |
| Contains more CopperCopper | +266.7% |
| Contains more PhosphorusPhosphorus | +3750% |
| Contains more SeleniumSelenium | +733.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +490.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +293.9% |
| Contains more Vitamin B3Vitamin B3 | +3634.6% |
| Contains more Vitamin B5Vitamin B5 | +780.6% |
| Contains more Vitamin B6Vitamin B6 | +14400% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +193.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.908mg | 0.558mg | 102% |
| Vitamin B2 | 1.27mg | 0.215mg | 81% |
| Iron | 0.11mg | 5.96mg | 73% |
| Vitamin B6 | 0.002mg | 0.29mg | 22% |
| Carbs | 67.04g | 11.67g | 18% |
| Vitamin B3 | 0.081mg | 3.025mg | 18% |
| Vitamin B1 | 0.066mg | 0.26mg | 16% |
| Vitamin A | 0µg | 130µg | 14% |
| Phosphorus | 2mg | 77mg | 11% |
| Folate | 0µg | 44µg | 11% |
| Calories | 260kcal | 68kcal | 10% |
| Selenium | 0.6µg | 5µg | 8% |
| Zinc | 1.47mg | 0.62mg | 8% |
| Fiber | 0g | 1.7g | 7% |
| Vitamin B5 | 0.036mg | 0.317mg | 6% |
| Copper | 0.018mg | 0.066mg | 5% |
| Protein | 0.04g | 2.37g | 5% |
| Starch | 10.37g | 4% | |
| Potassium | 212mg | 61mg | 4% |
| Polyunsaturated fat | 0.017g | 0.426g | 3% |
| Fats | 0.06g | 1.36g | 2% |
| Calcium | 102mg | 80mg | 2% |
| Sodium | 12mg | 49mg | 2% |
| Fructose | 0.52g | 0g | 1% |
| Monounsaturated fat | 0.011g | 0.391g | 1% |
| Magnesium | 21mg | 26mg | 1% |
| Choline | 1.6mg | 4.7mg | 1% |
| Saturated fat | 0.007g | 0.226g | 1% |
| Net carbs | 67.04g | 9.97g | N/A |
| Sugar | 60.46g | 0.46g | N/A |
| Vitamin E | 0mg | 0.07mg | 0% |
| Vitamin K | 0µg | 0.4µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.04 g
Fats:
0.06 g
Carbs:
67.04 g
Water:
32.39 g
Other:
0.47 g
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
| Contains more CarbsCarbs | +474.5% |
| Contains more ProteinProtein | +5825% |
| Contains more FatsFats | +2166.7% |
| Contains more WaterWater | +159.4% |
| Contains more OtherOther | +21.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.007 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.017 g
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +3454.5% |
| Contains more Poly. FatPolyunsaturated fat | +2405.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
58.32 g
Glucose:
1.6 g
Fructose:
0.52 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
| Contains more SucroseSucrose | +20010.3% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
