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Maple syrup vs. Pomegranate — In-Depth Nutrition Comparison

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How are maple syrup and pomegranate different?

  • Maple syrup is higher in manganese, vitamin B2, zinc, and calcium; however, pomegranate is richer in fiber, copper, vitamin K, vitamin C, folate, and vitamin B5.
  • Daily need coverage for manganese for maple syrup is 121% higher.
  • Maple syrup contains 24 times more vitamin B2 than pomegranate. While maple syrup contains 1.27mg of vitamin B2, pomegranate contains only 0.053mg.

Syrups, maple and Pomegranates, raw are the varieties used in this article.

Infographic

Maple syrup vs Pomegranate infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +920%
Contains more ZincZinc +320%
Contains more ManganeseManganese +2343.7%
Contains more SeleniumSelenium +20%
Contains more PotassiumPotassium +11.3%
Contains more IronIron +172.7%
Contains more CopperCopper +777.8%
Contains more PhosphorusPhosphorus +1700%
Contains less SodiumSodium -75%

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%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B2Vitamin B2 +2296.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +261.7%
Contains more Vitamin B5Vitamin B5 +947.2%
Contains more Vitamin B6Vitamin B6 +3650%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +375%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Pomegranate DV% diff.
Manganese 2.908mg 0.119mg 121%
Vitamin B2 1.27mg 0.053mg 94%
Fiber 0g 4g 16%
Carbs 67.04g 18.7g 16%
Copper 0.018mg 0.158mg 16%
Vitamin K 0µg 16.4µg 14%
Vitamin C 0mg 10.2mg 11%
Zinc 1.47mg 0.35mg 10%
Folate 0µg 38µg 10%
Calcium 102mg 10mg 9%
Calories 260kcal 83kcal 9%
Vitamin B5 0.036mg 0.377mg 7%
Vitamin B6 0.002mg 0.075mg 6%
Phosphorus 2mg 36mg 5%
Vitamin E 0mg 0.6mg 4%
Protein 0.04g 1.67g 3%
Iron 0.11mg 0.3mg 2%
Magnesium 21mg 12mg 2%
Fats 0.06g 1.17g 2%
Choline 1.6mg 7.6mg 1%
Saturated fat 0.007g 0.12g 1%
Fructose 0.52g 1%
Vitamin B3 0.081mg 0.293mg 1%
Potassium 212mg 236mg 1%
Net carbs 67.04g 14.7g N/A
Sugar 60.46g 13.67g N/A
Sodium 12mg 3mg 0%
Selenium 0.6µg 0.5µg 0%
Vitamin B1 0.066mg 0.067mg 0%
Monounsaturated fat 0.011g 0.093g 0%
Polyunsaturated fat 0.017g 0.079g 0%

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more CarbsCarbs +258.5%
Contains more ProteinProtein +4075%
Contains more FatsFats +1850%
Contains more WaterWater +140.6%
Contains more OtherOther +12.8%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +745.5%
Contains more Poly. FatPolyunsaturated fat +364.7%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.