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Maple syrup vs. Pastry — In-Depth Nutrition Comparison

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Significant differences between maple syrup and pastry

  • Maple syrup has more manganese and vitamin B2; however, pastry is richer in selenium, iron, vitamin B1, vitamin B3, folate, vitamin K, and copper.
  • Maple syrup covers your daily manganese needs 105% more than pastry.
  • Pastry has 4 times less vitamin B2 than maple syrup. Maple syrup has 1.27mg of vitamin B2, while pastry has 0.283mg.
  • Maple syrup contains less saturated fat.

Specific food types used in this comparison are Syrups, maple and Puff pastry, frozen, ready-to-bake.

Infographic

Maple syrup vs Pastry 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%
Pastry
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +247.5%
Contains more ZincZinc +177.4%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +495.9%
Contains more IronIron +2227.3%
Contains more CopperCopper +533.3%
Contains more PhosphorusPhosphorus +2900%
Contains more SeleniumSelenium +3933.3%

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%
Pastry
7
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin B2Vitamin B2 +348.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +503%
Contains more Vitamin B3Vitamin B3 +5045.7%
Contains more Vitamin B6Vitamin B6 +950%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more CarbsCarbs +48.6%
Contains more WaterWater +281.1%
Contains more ProteinProtein +18150%
Contains more FatsFats +63400%
Contains more OtherOther +112.8%

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
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +196236.4%
Contains more Poly. FatPolyunsaturated fat +28688.2%

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 Pastry
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Pastry DV% diff.
Manganese 2.908mg 0.488mg 105%
Vitamin B2 1.27mg 0.283mg 76%
Fats 0.06g 38.1g 59%
Monounsaturated fat 0.011g 21.597g 54%
Saturated fat 0.007g 9.643g 44%
Selenium 0.6µg 24.2µg 43%
Polyunsaturated fat 0.017g 4.894g 33%
Iron 0.11mg 2.56mg 31%
Vitamin B1 0.066mg 0.398mg 28%
Vitamin B3 0.081mg 4.168mg 26%
Folate 0µg 78µg 20%
Protein 0.04g 7.3g 15%
Calories 260kcal 551kcal 15%
Vitamin K 0µg 16.1µg 13%
Copper 0.018mg 0.114mg 11%
Sodium 12mg 249mg 10%
Calcium 102mg 10mg 9%
Zinc 1.47mg 0.53mg 9%
Phosphorus 2mg 60mg 8%
Carbs 67.04g 45.1g 7%
Fiber 0g 1.5g 6%
Vitamin E 0mg 0.54mg 4%
Potassium 212mg 61mg 4%
Choline 1.6mg 6.4mg 1%
Magnesium 21mg 16mg 1%
Vitamin B6 0.002mg 0.021mg 1%
Vitamin B5 0.036mg 0mg 1%
Fructose 0.52g 1%
Net carbs 67.04g 43.6g N/A
Sugar 60.46g 0.74g N/A
Tryptophan 0.085mg 0%
Threonine 0.196mg 0%
Isoleucine 0.272mg 0%
Leucine 0.508mg 0%
Lysine 0.142mg 0%
Methionine 0.129mg 0%
Phenylalanine 0.362mg 0%
Valine 0.308mg 0%
Histidine 0.156mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Maple syrup
28%
Pastry
Minerals Daily Need Coverage Score
50%
Maple syrup
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 59.72g)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $4)
Which food is richer in vitamins?
Pastry
Pastry is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 9.636g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.