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  6. Maple syrup vs. Pumpkin

Maple syrup vs. Pumpkin — In-Depth Nutrition Comparison

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A recap on the differences between maple syrup and pumpkin

  • Maple syrup has more manganese, vitamin B2, zinc, and calcium; however, pumpkin is higher in vitamin A, copper, vitamin C, iron, vitamin E, and phosphorus.
  • Pumpkin covers your daily vitamin A needs 170% more than maple syrup.
  • Pumpkin contains 23 times less manganese than maple syrup. Maple syrup contains 2.908mg of manganese, while pumpkin contains 0.125mg.

Food varieties used in this article are Syrups, maple and Pumpkin, raw.

Infographic

Maple syrup vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +385.7%
Contains more ZincZinc +359.4%
Contains more ManganeseManganese +2226.4%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +60.4%
Contains more IronIron +627.3%
Contains more CopperCopper +605.6%
Contains more PhosphorusPhosphorus +2100%
Contains less SodiumSodium -91.7%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +1054.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +640.7%
Contains more Vitamin B5Vitamin B5 +727.8%
Contains more Vitamin B6Vitamin B6 +2950%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +412.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Pumpkin DV% diff.
Manganese 2.908mg 0.125mg 121%
Vitamin B2 1.27mg 0.11mg 89%
Vitamin A 0µg 426µg 47%
Carbs 67.04g 6.5g 20%
Copper 0.018mg 0.127mg 12%
Calories 260kcal 26kcal 12%
Vitamin C 0mg 9mg 10%
Zinc 1.47mg 0.32mg 10%
Iron 0.11mg 0.8mg 9%
Calcium 102mg 21mg 8%
Vitamin E 0mg 1.06mg 7%
Phosphorus 2mg 44mg 6%
Vitamin B6 0.002mg 0.061mg 5%
Vitamin B5 0.036mg 0.298mg 5%
Potassium 212mg 340mg 4%
Folate 0µg 16µg 4%
Vitamin B3 0.081mg 0.6mg 3%
Magnesium 21mg 12mg 2%
Protein 0.04g 1g 2%
Fiber 0g 0.5g 2%
Vitamin K 0µg 1.1µg 1%
Choline 1.6mg 8.2mg 1%
Vitamin B1 0.066mg 0.05mg 1%
Selenium 0.6µg 0.3µg 1%
Fructose 0.52g 1%
Fats 0.06g 0.1g 0%
Net carbs 67.04g 6g N/A
Sugar 60.46g 2.76g N/A
Sodium 12mg 1mg 0%
Saturated fat 0.007g 0.052g 0%
Monounsaturated fat 0.011g 0.013g 0%
Polyunsaturated fat 0.017g 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more CarbsCarbs +931.4%
Contains more ProteinProtein +2400%
Contains more FatsFats +66.7%
Contains more WaterWater +182.8%
Contains more OtherOther +70.2%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -86.5%
Contains more Poly. FatPolyunsaturated fat +240%
Contains more Mono. FatMonounsaturated fat +18.2%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.