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  6. Maple syrup vs. Orange

Maple syrup vs. Orange — In-Depth Nutrition Comparison

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Summary of differences between maple syrup and oranges

  • Maple syrup has more manganese, vitamin B2, zinc, and calcium, while oranges have more vitamin C, fiber, and folate.
  • Maple syrup covers your daily need for manganese, 125% more than oranges.
  • Maple syrup contains 32 times more vitamin B2 than oranges. While maple syrup contains 1.27mg of vitamin B2, oranges contain only 0.04mg.
  • The amount of sugar in oranges is lower.

These are the specific foods used in this comparison Syrups, maple and Oranges, raw, all commercial varieties.

Infographic

Maple syrup vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +155%
Contains more PotassiumPotassium +17.1%
Contains more ZincZinc +2000%
Contains more ManganeseManganese +11532%
Contains more SeleniumSelenium +20%
Contains more CopperCopper +150%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -100%
~equal in Iron ~0.1mg

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%
Orange
Orange
9
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B2Vitamin B2 +3075%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B3Vitamin B3 +248.1%
Contains more Vitamin B5Vitamin B5 +594.4%
Contains more Vitamin B6Vitamin B6 +2900%
Contains more FolateFolate +∞%
Contains more CholineCholine +425%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Orange DV% diff.
Manganese 2.908mg 0.025mg 125%
Vitamin B2 1.27mg 0.04mg 95%
Vitamin C 0mg 53.2mg 59%
Carbs 67.04g 11.75g 18%
Zinc 1.47mg 0.07mg 13%
Calories 260kcal 47kcal 11%
Fiber 0g 2.4g 10%
Folate 0µg 30µg 8%
Calcium 102mg 40mg 6%
Vitamin B6 0.002mg 0.06mg 4%
Vitamin B5 0.036mg 0.25mg 4%
Magnesium 21mg 10mg 3%
Copper 0.018mg 0.045mg 3%
Protein 0.04g 0.94g 2%
Vitamin B1 0.066mg 0.087mg 2%
Phosphorus 2mg 14mg 2%
Sodium 12mg 0mg 1%
Vitamin B3 0.081mg 0.282mg 1%
Vitamin A 0µg 11µg 1%
Choline 1.6mg 8.4mg 1%
Potassium 212mg 181mg 1%
Fructose 0.52g 1%
Vitamin E 0mg 0.18mg 1%
Fats 0.06g 0.12g 0%
Net carbs 67.04g 9.35g N/A
Iron 0.11mg 0.1mg 0%
Sugar 60.46g 9.35g N/A
Selenium 0.6µg 0.5µg 0%
Saturated fat 0.007g 0.015g 0%
Monounsaturated fat 0.011g 0.023g 0%
Polyunsaturated fat 0.017g 0.025g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more CarbsCarbs +470.6%
Contains more ProteinProtein +2250%
Contains more FatsFats +100%
Contains more WaterWater +167.8%
~equal in Other ~0.44g

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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains less Sat. FatSaturated fat -53.3%
Contains more Mono. FatMonounsaturated fat +109.1%
Contains more Poly. FatPolyunsaturated fat +47.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.