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Maple syrup vs. Peanut — In-Depth Nutrition Comparison

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Significant differences between maple syrup and peanuts

  • Maple syrup has more vitamin B2 and manganese; however, peanuts are richer in copper, vitamin B3, folate, iron, vitamin E, phosphorus, vitamin B1, and magnesium.
  • Peanuts cover your daily copper needs 125% more than maple syrup.
  • Peanuts have 9 times less vitamin B2 than maple syrup. Maple syrup has 1.27mg of vitamin B2, while peanuts have 0.135mg.
  • Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of peanuts is 13.

Specific food types used in this comparison are Syrups, maple and Peanuts, all types, raw.

Infographic

Maple syrup vs Peanut 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%
Peanut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +50.4%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +232.5%
Contains more IronIron +4063.6%
Contains more CopperCopper +6255.6%
Contains more ZincZinc +122.4%
Contains more PhosphorusPhosphorus +18700%
Contains more SeleniumSelenium +1100%
~equal in Calcium ~92mg

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%
Peanut
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin B2Vitamin B2 +840.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +869.7%
Contains more Vitamin B3Vitamin B3 +14796.3%
Contains more Vitamin B5Vitamin B5 +4808.3%
Contains more Vitamin B6Vitamin B6 +17300%
Contains more FolateFolate +∞%
Contains more CholineCholine +3181.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +315.6%
Contains more WaterWater +398.3%
Contains more ProteinProtein +64400%
Contains more FatsFats +81966.7%
Contains more OtherOther +395.7%

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
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +221954.5%
Contains more Poly. FatPolyunsaturated fat +91417.6%

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 Peanut
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 Peanut DV% diff.
Copper 0.018mg 1.144mg 125%
Polyunsaturated fat 0.017g 15.558g 104%
Vitamin B2 1.27mg 0.135mg 87%
Fats 0.06g 49.24g 76%
Vitamin B3 0.081mg 12.066mg 75%
Monounsaturated fat 0.011g 24.426g 61%
Folate 0µg 240µg 60%
Vitamin E 0mg 8.33mg 56%
Iron 0.11mg 4.58mg 56%
Phosphorus 2mg 376mg 53%
Protein 0.04g 25.8g 52%
Vitamin B1 0.066mg 0.64mg 48%
Manganese 2.908mg 1.934mg 42%
Magnesium 21mg 168mg 35%
Vitamin B5 0.036mg 1.767mg 35%
Fiber 0g 8.5g 34%
Saturated fat 0.007g 6.279g 29%
Vitamin B6 0.002mg 0.348mg 27%
Carbs 67.04g 16.13g 17%
Zinc 1.47mg 3.27mg 16%
Calories 260kcal 567kcal 15%
Potassium 212mg 705mg 15%
Selenium 0.6µg 7.2µg 12%
Choline 1.6mg 52.5mg 9%
Calcium 102mg 92mg 1%
Fructose 0.52g 1%
Net carbs 67.04g 7.63g N/A
Sugar 60.46g 4.72g N/A
Sodium 12mg 18mg 0%
Tryptophan 0.25mg 0%
Threonine 0.883mg 0%
Isoleucine 0.907mg 0%
Leucine 1.672mg 0%
Lysine 0.926mg 0%
Methionine 0.317mg 0%
Phenylalanine 1.377mg 0%
Valine 1.082mg 0%
Histidine 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
50%
Maple syrup
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 55.74g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 41)
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $1.2)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 6.272g)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.