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Maple syrup vs. Rolo — In-Depth Nutrition Comparison

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A recap on differences between Maple syrup and Rolo

  • Maple syrup has more Manganese, Vitamin B2, and Zinc, however, Rolo is higher in Vitamin B12, Phosphorus, and Vitamin E .
  • Maple syrup covers your daily Manganese needs 126% more than Rolo.
  • Maple syrup has less Sodium.

Food varieties used in this article are Syrups, maple and Candies, ROLO Caramels in Milk Chocolate.

Infographic

Maple syrup vs Rolo 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.
Contains more Magnesium +∞%
Contains more Potassium +12.8%
Contains less Sodium -93.6%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Calcium +42.2%
Contains more Iron +281.8%
Contains more Phosphorus +3450%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4.1% 15% 0.86% 19% 1.6% 40% 6% 379% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 16% 0% 30% 17% 25% 0% 0% 0% 0%
Contains more Magnesium +∞%
Contains more Potassium +12.8%
Contains less Sodium -93.6%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Calcium +42.2%
Contains more Iron +281.8%
Contains more Phosphorus +3450%

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.
:
6
Rolo
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +958.3%
Contains more Vitamin B3 +102.5%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Choline +1156.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0.87% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7.3% 22% 0% 3% 5% 28% 0.75% 0% 0% 0% 41% 11% 8%
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +958.3%
Contains more Vitamin B3 +102.5%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Choline +1156.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +604.1%
Contains more Protein +12600%
Contains more Fats +34783.3%
Contains more Other +206.4%
Equal in Carbs - 67.95
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
5% 21% 68% 5%
Protein: 5.08 g
Fats: 20.93 g
Carbs: 67.95 g
Water: 4.6 g
Other: 1.44 g
Contains more Water +604.1%
Contains more Protein +12600%
Contains more Fats +34783.3%
Contains more Other +206.4%
Equal in Carbs - 67.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +19027.3%
Contains more Polyunsaturated fat +1458.8%
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
86% 12%
Saturated Fat: 14.542 g
Monounsaturated Fat: 2.104 g
Polyunsaturated fat: 0.265 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +19027.3%
Contains more Polyunsaturated fat +1458.8%

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

All nutrients comparison - raw data values

Nutrient Maple syrup Rolo Opinion
Net carbs 67.04g 67.05g Rolo
Protein 0.04g 5.08g Rolo
Fats 0.06g 20.93g Rolo
Carbs 67.04g 67.95g Rolo
Calories 260kcal 474kcal Rolo
Fructose 0.52g Maple syrup
Sugar 60.46g 63.93g Maple syrup
Fiber 0g 0.9g Rolo
Calcium 102mg 145mg Rolo
Iron 0.11mg 0.42mg Rolo
Magnesium 21mg 0mg Maple syrup
Phosphorus 2mg 71mg Rolo
Potassium 212mg 188mg Maple syrup
Sodium 12mg 188mg Maple syrup
Zinc 1.47mg 0mg Maple syrup
Copper 0.018mg 0mg Maple syrup
Manganese 2.908mg 0mg Maple syrup
Selenium 0.6µg 0µg Maple syrup
Vitamin A 0IU 121IU Rolo
Vitamin A RAE 0µg 34µg Rolo
Vitamin E 0mg 1.1mg Rolo
Vitamin C 0mg 0.9mg Rolo
Vitamin B1 0.066mg 0.02mg Maple syrup
Vitamin B2 1.27mg 0.12mg Maple syrup
Vitamin B3 0.081mg 0.04mg Maple syrup
Vitamin B5 0.036mg 0mg Maple syrup
Vitamin B6 0.002mg 0mg Maple syrup
Vitamin B12 0µg 0.33µg Rolo
Choline 1.6mg 20.1mg Rolo
Vitamin K 0µg 3.2µg Rolo
Cholesterol 0mg 12mg Maple syrup
Saturated Fat 0.007g 14.542g Maple syrup
Monounsaturated Fat 0.011g 2.104g Rolo
Polyunsaturated fat 0.017g 0.265g Rolo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Rolo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Rolo
Minerals Daily Need Coverage Score
50%
Maple syrup
13%
Rolo

Comparison summary

Which food is lower in glycemic index?
Rolo
Rolo is lower in glycemic index (difference - 54)
Which food is cheaper?
Rolo
Rolo is cheaper (difference - $4)
Which food is lower in Sugar?
Maple syrup
Maple syrup is lower in Sugar (difference - 3.47g)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 176mg)
Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 14.535g)
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.
Which food is richer in vitamins?
?
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. Rolo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168765/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.