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Maple syrup vs. Provolone — In-Depth Nutrition Comparison

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How are maple syrup and provolone different?

  • Maple syrup is richer in manganese and vitamin B2, while provolone is higher in phosphorus, calcium, vitamin B12, selenium, and vitamin A.
  • Maple syrup covers your daily need for manganese, 126% more than provolone.
  • Maple syrup contains 4 times more vitamin B2 than provolone. Maple syrup contains 1.27mg of vitamin B2, while provolone contains 0.321mg.
  • Maple syrup is lower in sodium.
  • Maple syrup has a higher glycemic index (54) than provolone (27).

Syrups, maple and Cheese, provolone types were used in this article.

Infographic

Maple syrup vs Provolone 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more PotassiumPotassium +53.6%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +28980%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +641.2%
Contains more IronIron +372.7%
Contains more CopperCopper +44.4%
Contains more ZincZinc +119.7%
Contains more PhosphorusPhosphorus +24700%
Contains more SeleniumSelenium +2316.7%

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 0% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin B1Vitamin B1 +247.4%
Contains more Vitamin B2Vitamin B2 +295.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +92.6%
Contains more Vitamin B5Vitamin B5 +1222.2%
Contains more Vitamin B6Vitamin B6 +3550%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +862.5%
~equal in Vitamin C ~0mg

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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +3032.7%
Contains more ProteinProtein +63850%
Contains more FatsFats +44266.7%
Contains more WaterWater +26.4%
Contains more OtherOther +902.1%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +67109.1%
Contains more Poly. FatPolyunsaturated fat +4423.5%

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

All nutrients comparison - raw data values

Nutrient Maple syrup Provolone DV% diff.
Manganese 2.908mg 0.01mg 126%
Saturated fat 0.007g 17.078g 78%
Vitamin B2 1.27mg 0.321mg 73%
Phosphorus 2mg 496mg 71%
Calcium 102mg 756mg 65%
Vitamin B12 0µg 1.46µg 61%
Protein 0.04g 25.58g 51%
Fats 0.06g 26.62g 41%
Sodium 12mg 876mg 38%
Vitamin A 0µg 236µg 26%
Selenium 0.6µg 14.5µg 25%
Cholesterol 0mg 69mg 23%
Carbs 67.04g 2.14g 22%
Monounsaturated fat 0.011g 7.393g 18%
Zinc 1.47mg 3.23mg 16%
Vitamin B5 0.036mg 0.476mg 9%
Calories 260kcal 351kcal 5%
Vitamin B6 0.002mg 0.073mg 5%
Polyunsaturated fat 0.017g 0.769g 5%
Iron 0.11mg 0.52mg 5%
Vitamin B1 0.066mg 0.019mg 4%
Vitamin D 0µg 0.5µg 3%
Choline 1.6mg 15.4mg 3%
Vitamin D 0IU 20IU 3%
Folate 0µg 10µg 3%
Vitamin E 0mg 0.23mg 2%
Magnesium 21mg 28mg 2%
Potassium 212mg 138mg 2%
Vitamin K 0µg 2.2µg 2%
Fructose 0.52g 1%
Copper 0.018mg 0.026mg 1%
Net carbs 67.04g 2.14g N/A
Sugar 60.46g 0.56g N/A
Vitamin B3 0.081mg 0.156mg 0%
Tryptophan 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 2.646mg 0%
Methionine 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Provolone
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
32%
Provolone
Minerals Daily Need Coverage Score
50%
Maple syrup
78%
Provolone

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 59.9g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 27)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $1.5)
Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 864mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 17.071g)

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.