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  6. Maple syrup vs. Palm oil

Maple syrup vs. Palm oil — In-Depth Nutrition Comparison

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How are Maple syrup and Palm oil different?

  • Maple syrup is richer in Vitamin B2, Zinc, Calcium, Potassium, and Vitamin B1, while Palm oil is higher in Vitamin E , Vitamin K, and Monounsaturated Fat.
  • Palm oil covers your daily need of Saturated Fat 246% more than Maple syrup.
  • Maple syrup is lower in Saturated Fat.

Syrups, maple and Oil, palm types were used in this article.

Infographic

Maple syrup vs Palm oil 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.
Maple syrup
Maple syrup
9
:
1
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +1000%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +1000%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Maple syrup
Maple syrup
6
:
2
Palm oil
Palm oil
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Maple syrup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple syrup
Maple syrup
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +166566.7%
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +166566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +336263.6%
Contains more Polyunsaturated fat +54605.9%
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +336263.6%
Contains more Polyunsaturated fat +54605.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple syrup Palm oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Palm oil Opinion
Net carbs 67.04g 0g Maple syrup
Protein 0.04g 0g Maple syrup
Fats 0.06g 100g Palm oil
Carbs 67.04g 0g Maple syrup
Calories 260kcal 884kcal Palm oil
Fructose 0.52g Maple syrup
Sugar 60.46g 0g Palm oil
Calcium 102mg 0mg Maple syrup
Iron 0.11mg 0.01mg Maple syrup
Magnesium 21mg 0mg Maple syrup
Phosphorus 2mg 0mg Maple syrup
Potassium 212mg 0mg Maple syrup
Sodium 12mg 0mg Palm oil
Zinc 1.47mg 0mg Maple syrup
Copper 0.018mg 0mg Maple syrup
Manganese 2.908mg Maple syrup
Selenium 0.6µg 0µg Maple syrup
Vitamin E 0mg 15.94mg Palm oil
Vitamin B1 0.066mg 0mg Maple syrup
Vitamin B2 1.27mg 0mg Maple syrup
Vitamin B3 0.081mg 0mg Maple syrup
Vitamin B5 0.036mg 0mg Maple syrup
Vitamin B6 0.002mg 0mg Maple syrup
Vitamin K 0µg 8µg Palm oil
Saturated Fat 0.007g 49.3g Maple syrup
Monounsaturated Fat 0.011g 37g Palm oil
Polyunsaturated fat 0.017g 9.3g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Palm oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Maple syrup
28%
Palm oil
Minerals Daily Need Coverage Score
50%
Maple syrup
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 60.46g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 54)
Which food is cheaper?
Palm oil
Palm oil is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 49.293g)
Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is richer in vitamins?
Maple syrup
Maple syrup is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.