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  6. Maple syrup vs. Pacific saury raw

Maple syrup vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on the differences between maple syrup and pacific saury raw

  • Maple syrup has more manganese and vitamin B2; however, pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, vitamin B5, vitamin B3, and choline.
  • Maple syrup covers your daily manganese needs 116% more than pacific saury raw.
  • Pacific saury raw contains 20 times less vitamin B2 than maple syrup. Maple syrup contains 1.27mg of vitamin B2, while pacific saury raw contains 0.063mg.
  • The glycemic index of maple syrup is higher.

Food varieties used in this article are Syrups, maple and Fish, pike, northern, raw.

Infographic

Maple syrup vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +78.9%
Contains more ZincZinc +119.4%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +1111.7%
Contains more MagnesiumMagnesium +47.6%
Contains more PotassiumPotassium +22.2%
Contains more IronIron +400%
Contains more CopperCopper +183.3%
Contains more PhosphorusPhosphorus +10900%
Contains more SeleniumSelenium +2000%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B2Vitamin B2 +1915.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +2739.5%
Contains more Vitamin B5Vitamin B5 +1983.3%
Contains more Vitamin B6Vitamin B6 +5750%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3962.5%

All nutrients comparison - raw data values

Nutrient Maple syrup Pacific saury raw DV% diff.
Manganese 2.908mg 0.24mg 116%
Vitamin B2 1.27mg 0.063mg 93%
Vitamin B12 0µg 2µg 83%
Protein 0.04g 19.26g 38%
Phosphorus 2mg 220mg 31%
Carbs 67.04g 0g 22%
Selenium 0.6µg 12.6µg 22%
Vitamin B5 0.036mg 0.75mg 14%
Vitamin B3 0.081mg 2.3mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Choline 1.6mg 65mg 12%
Vitamin D 0IU 99IU 12%
Vitamin B6 0.002mg 0.117mg 9%
Calories 260kcal 88kcal 9%
Zinc 1.47mg 0.67mg 7%
Iron 0.11mg 0.55mg 6%
Calcium 102mg 57mg 5%
Vitamin C 0mg 3.8mg 4%
Copper 0.018mg 0.051mg 4%
Folate 0µg 15µg 4%
Vitamin A 0µg 21µg 2%
Magnesium 21mg 31mg 2%
Fructose 0.52g 1%
Polyunsaturated fat 0.017g 0.202g 1%
Sodium 12mg 39mg 1%
Fats 0.06g 0.69g 1%
Saturated fat 0.007g 0.118g 1%
Vitamin E 0mg 0.2mg 1%
Potassium 212mg 259mg 1%
Vitamin B1 0.066mg 0.058mg 1%
Net carbs 67.04g 0g N/A
Sugar 60.46g 0g N/A
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.011g 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +48050%
Contains more FatsFats +1050%
Contains more WaterWater +143.7%
Contains more OtherOther +140.4%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +1327.3%
Contains more Poly. FatPolyunsaturated fat +1088.2%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.