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  6. Maple syrup vs. Orange juice

Maple syrup vs. Orange juice — In-Depth Nutrition Comparison

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How are maple syrup and orange juice different?

  • Maple syrup is higher in manganese, vitamin B2, zinc, and calcium; however, orange juice is richer in vitamin C and folate.
  • Daily need coverage for manganese for maple syrup is 126% higher.
  • Maple syrup contains 42 times more vitamin B2 than orange juice. While maple syrup contains 1.27mg of vitamin B2, orange juice contains only 0.03mg.
  • Orange juice has less sugar.

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

Infographic

Maple syrup vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +827.3%
Contains more ZincZinc +2840%
Contains more ManganeseManganese +20671.4%
Contains more SeleniumSelenium +500%
Contains more IronIron +81.8%
Contains more CopperCopper +144.4%
Contains more PhosphorusPhosphorus +750%
Contains less SodiumSodium -91.7%
~equal in Potassium ~200mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B2Vitamin B2 +4133.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +393.8%
Contains more Vitamin B5Vitamin B5 +427.8%
Contains more Vitamin B6Vitamin B6 +1900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Orange juice DV% diff.
Manganese 2.908mg 0.014mg 126%
Vitamin B2 1.27mg 0.03mg 95%
Vitamin C 0mg 50mg 56%
Carbs 67.04g 10.4g 19%
Zinc 1.47mg 0.05mg 13%
Calories 260kcal 45kcal 11%
Calcium 102mg 11mg 9%
Folate 0µg 30µg 8%
Vitamin B6 0.002mg 0.04mg 3%
Vitamin B5 0.036mg 0.19mg 3%
Copper 0.018mg 0.044mg 3%
Vitamin B3 0.081mg 0.4mg 2%
Phosphorus 2mg 17mg 2%
Vitamin B1 0.066mg 0.09mg 2%
Magnesium 21mg 11mg 2%
Fiber 0g 0.2g 1%
Protein 0.04g 0.7g 1%
Iron 0.11mg 0.2mg 1%
Choline 1.6mg 6.2mg 1%
Selenium 0.6µg 0.1µg 1%
Vitamin A 0µg 10µg 1%
Fructose 0.52g 1%
Fats 0.06g 0.2g 0%
Net carbs 67.04g 10.2g N/A
Potassium 212mg 200mg 0%
Sugar 60.46g 8.4g N/A
Sodium 12mg 1mg 0%
Vitamin E 0mg 0.04mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.007g 0.024g 0%
Monounsaturated fat 0.011g 0.036g 0%
Polyunsaturated fat 0.017g 0.04g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more CarbsCarbs +544.6%
Contains more OtherOther +17.5%
Contains more ProteinProtein +1650%
Contains more FatsFats +233.3%
Contains more WaterWater +172.6%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +227.3%
Contains more Poly. FatPolyunsaturated fat +135.3%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.