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  6. Maple syrup vs. Onion

Maple syrup vs. Onion — In-Depth Nutrition Comparison

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A recap on differences between maple syrup and onions

  • Maple syrup has more manganese, vitamin B2, zinc, and calcium; however, onions are higher in vitamin B6, vitamin C, and fiber.
  • Maple syrup covers your daily manganese needs 121% more than onions.
  • Onions contain 47 times less vitamin B2 than maple syrup. Maple syrup contains 1.27mg of vitamin B2, while onions contain 0.027mg.
  • The glycemic index of maple syrup is higher.

Food varieties used in this article are Syrups, maple and Onions, raw.

Infographic

Maple syrup vs Onion 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%
Onion
Onion
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +343.5%
Contains more PotassiumPotassium +45.2%
Contains more ZincZinc +764.7%
Contains more ManganeseManganese +2154.3%
Contains more SeleniumSelenium +20%
Contains more IronIron +90.9%
Contains more CopperCopper +116.7%
Contains more PhosphorusPhosphorus +1350%
Contains less SodiumSodium -66.7%

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%
Onion
Onion
8
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin B1Vitamin B1 +43.5%
Contains more Vitamin B2Vitamin B2 +4603.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +43.2%
Contains more Vitamin B5Vitamin B5 +241.7%
Contains more Vitamin B6Vitamin B6 +5900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +281.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Onion DV% diff.
Manganese 2.908mg 0.129mg 121%
Vitamin B2 1.27mg 0.027mg 96%
Carbs 67.04g 9.34g 19%
Zinc 1.47mg 0.17mg 12%
Calories 260kcal 40kcal 11%
Vitamin B6 0.002mg 0.12mg 9%
Vitamin C 0mg 7.4mg 8%
Calcium 102mg 23mg 8%
Fiber 0g 1.7g 7%
Folate 0µg 19µg 5%
Phosphorus 2mg 29mg 4%
Magnesium 21mg 10mg 3%
Vitamin B5 0.036mg 0.123mg 2%
Vitamin B1 0.066mg 0.046mg 2%
Potassium 212mg 146mg 2%
Copper 0.018mg 0.039mg 2%
Protein 0.04g 1.1g 2%
Choline 1.6mg 6.1mg 1%
Fructose 0.52g 1.29g 1%
Iron 0.11mg 0.21mg 1%
Fats 0.06g 0.1g 0%
Net carbs 67.04g 7.64g N/A
Sugar 60.46g 4.24g N/A
Sodium 12mg 4mg 0%
Vitamin E 0mg 0.02mg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin B3 0.081mg 0.116mg 0%
Vitamin K 0µg 0.4µg 0%
Saturated fat 0.007g 0.042g 0%
Monounsaturated fat 0.011g 0.013g 0%
Polyunsaturated fat 0.017g 0.017g 0%
Tryptophan 0.014mg 0%
Threonine 0.021mg 0%
Isoleucine 0.014mg 0%
Leucine 0.025mg 0%
Lysine 0.039mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.025mg 0%
Valine 0.021mg 0%
Histidine 0.014mg 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
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more CarbsCarbs +617.8%
Contains more OtherOther +34.3%
Contains more ProteinProtein +2650%
Contains more FatsFats +66.7%
Contains more WaterWater +175.1%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +18.2%
~equal in Polyunsaturated fat ~0.017g

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
Onion
Onion
2
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +5790.9%
Contains more GlucoseGlucose +23.1%
Contains more FructoseFructose +148.1%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.