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  6. Maple syrup vs. Passion fruit

Maple syrup vs. Passion fruit — In-Depth Nutrition Comparison

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The main differences between Maple syrup and Passion fruit

  • Maple syrup has more Vitamin B2, Zinc, and Calcium, however, Passion fruit has more Fiber, Vitamin C, Iron, Phosphorus, Vitamin B3, Copper, and Vitamin B6.
  • Daily need coverage for Vitamin B2 from Maple syrup is 88% higher.
  • Passion fruit has 15 times less Zinc than Maple syrup. Maple syrup has 1.47mg of Zinc, while Passion fruit has 0.1mg.

Food types used in this article are Syrups, maple and Passion-fruit, (granadilla), purple, raw.

Infographic

Maple syrup vs Passion fruit 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
4
:
5
Passion fruit
Passion fruit
Contains more Calcium +750%
Contains less Sodium -57.1%
Contains more Zinc +1370%
Contains more Iron +1354.5%
Contains more Magnesium +38.1%
Contains more Phosphorus +3300%
Contains more Potassium +64.2%
Contains more Copper +377.8%
Equal in Selenium - 0.6
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 4%
Contains more Calcium +750%
Contains less Sodium -57.1%
Contains more Zinc +1370%
Contains more Iron +1354.5%
Contains more Magnesium +38.1%
Contains more Phosphorus +3300%
Contains more Potassium +64.2%
Contains more Copper +377.8%
Equal in Selenium - 0.6

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
3
:
7
Passion fruit
Passion fruit
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +876.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1751.9%
Contains more Vitamin B6 +4900%
Contains more Folate +∞%
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%
Passion fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +876.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +1751.9%
Contains more Vitamin B6 +4900%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
4
Passion fruit
Passion fruit
Contains more Carbs +186.7%
Contains more Protein +5400%
Contains more Fats +1066.7%
Contains more Water +125.2%
Contains more Other +68.1%
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more Carbs +186.7%
Contains more Protein +5400%
Contains more Fats +1066.7%
Contains more Water +125.2%
Contains more Other +68.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
2
Passion fruit
Passion fruit
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +681.8%
Contains more Polyunsaturated fat +2317.6%
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Contains less Saturated Fat -88.1%
Contains more Monounsaturated Fat +681.8%
Contains more Polyunsaturated fat +2317.6%

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 Passion fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Passion fruit Opinion
Net carbs 67.04g 12.98g Maple syrup
Protein 0.04g 2.2g Passion fruit
Fats 0.06g 0.7g Passion fruit
Carbs 67.04g 23.38g Maple syrup
Calories 260kcal 97kcal Maple syrup
Fructose 0.52g Maple syrup
Sugar 60.46g 11.2g Passion fruit
Fiber 0g 10.4g Passion fruit
Calcium 102mg 12mg Maple syrup
Iron 0.11mg 1.6mg Passion fruit
Magnesium 21mg 29mg Passion fruit
Phosphorus 2mg 68mg Passion fruit
Potassium 212mg 348mg Passion fruit
Sodium 12mg 28mg Maple syrup
Zinc 1.47mg 0.1mg Maple syrup
Copper 0.018mg 0.086mg Passion fruit
Manganese 2.908mg Maple syrup
Selenium 0.6µg 0.6µg
Vitamin A 0IU 1272IU Passion fruit
Vitamin A RAE 0µg 64µg Passion fruit
Vitamin E 0mg 0.02mg Passion fruit
Vitamin C 0mg 30mg Passion fruit
Vitamin B1 0.066mg 0mg Maple syrup
Vitamin B2 1.27mg 0.13mg Maple syrup
Vitamin B3 0.081mg 1.5mg Passion fruit
Vitamin B5 0.036mg Maple syrup
Vitamin B6 0.002mg 0.1mg Passion fruit
Folate 0µg 14µg Passion fruit
Vitamin K 0µg 0.7µg Passion fruit
Saturated Fat 0.007g 0.059g Maple syrup
Monounsaturated Fat 0.011g 0.086g Passion fruit
Polyunsaturated fat 0.017g 0.411g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Passion fruit
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
23%
Passion fruit
Minerals Daily Need Coverage Score
50%
Maple syrup
18%
Passion fruit

Comparison summary

Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 49.26g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 38)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $2)
Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.052g)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.