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Maple syrup vs. Prunes — In-Depth Nutrition Comparison

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The main differences between Maple syrup and Prunes

  • Maple syrup has more Manganese, and Vitamin B2, however, Prunes has more Vitamin K, Copper, Fiber, Vitamin B6, Potassium, Vitamin B3, Iron, and Phosphorus.
  • Daily need coverage for Manganese from Maple syrup is 113% higher.
  • Prunes have 7 times less Vitamin B2 than Maple syrup. Maple syrup has 1.27mg of Vitamin B2, while Prunes have 0.186mg.

Food types used in this article are Syrups, maple and Plums, dried (prunes), uncooked.

Infographic

Maple syrup vs Prunes 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%
Prunes
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more CalciumCalcium +137.2%
Contains more ZincZinc +234.1%
Contains more ManganeseManganese +872.6%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +95.2%
Contains more PotassiumPotassium +245.3%
Contains more IronIron +745.5%
Contains more CopperCopper +1461.1%
Contains more PhosphorusPhosphorus +3350%
Contains less SodiumSodium -83.3%

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%
Prunes
9
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 2% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more Vitamin B2Vitamin B2 +582.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +2223.5%
Contains more Vitamin B5Vitamin B5 +1072.2%
Contains more Vitamin B6Vitamin B6 +10150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +531.3%
~equal in Vitamin D ~0µg
~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
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +5350%
Contains more FatsFats +533.3%
Contains more OtherOther +461.7%
~equal in Carbs ~63.88g
~equal in Water ~30.92g

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
Prunes
2
43% 26% 31%
Saturated Fat: Sat. Fat 0.088 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated Fat -92%
Contains more Mono. FatMonounsaturated Fat +381.8%
Contains more Poly. FatPolyunsaturated fat +264.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more SucroseSucrose +38780%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1491.3%
Contains more FructoseFructose +2294.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Maple syrup Prunes Opinion
Calories 260kcal 240kcal Maple syrup
Protein 0.04g 2.18g Prunes
Fats 0.06g 0.38g Prunes
Vitamin C 0mg 0.6mg Prunes
Net carbs 67.04g 56.78g Maple syrup
Carbs 67.04g 63.88g Maple syrup
Magnesium 21mg 41mg Prunes
Calcium 102mg 43mg Maple syrup
Potassium 212mg 732mg Prunes
Iron 0.11mg 0.93mg Prunes
Sugar 60.46g 38.13g Prunes
Fiber 0g 7.1g Prunes
Copper 0.018mg 0.281mg Prunes
Zinc 1.47mg 0.44mg Maple syrup
Starch 5.11g Prunes
Phosphorus 2mg 69mg Prunes
Sodium 12mg 2mg Prunes
Vitamin A 0IU 781IU Prunes
Vitamin A 0µg 39µg Prunes
Vitamin E 0mg 0.43mg Prunes
Manganese 2.908mg 0.299mg Maple syrup
Selenium 0.6µg 0.3µg Maple syrup
Vitamin B1 0.066mg 0.051mg Maple syrup
Vitamin B2 1.27mg 0.186mg Maple syrup
Vitamin B3 0.081mg 1.882mg Prunes
Vitamin B5 0.036mg 0.422mg Prunes
Vitamin B6 0.002mg 0.205mg Prunes
Vitamin K 0µg 59.5µg Prunes
Folate 0µg 4µg Prunes
Choline 1.6mg 10.1mg Prunes
Saturated Fat 0.007g 0.088g Maple syrup
Monounsaturated Fat 0.011g 0.053g Prunes
Polyunsaturated fat 0.017g 0.062g Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Fructose 0.52g 12.45g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Prunes
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
29%
Prunes
Minerals Daily Need Coverage Score
50%
Maple syrup
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 22.33g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 25)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $2)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.081g)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.