Maple syrup vs. Sauerkraut — In-Depth Nutrition Comparison
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Important differences between maple syrup and sauerkraut
- Maple syrup has more manganese, vitamin B2, and zinc; however, sauerkraut has more iron, vitamin C, fiber, vitamin K, vitamin B6, and copper.
- Maple syrup's daily need coverage for manganese is 120% more.
- Maple syrup has 58 times more vitamin B2 than sauerkraut. Maple syrup has 1.27mg of vitamin B2, while sauerkraut has 0.022mg.
- Maple syrup is lower in sodium.
- Maple syrup has a higher glycemic index than sauerkraut.
The food varieties used in the comparison are Syrups, maple and Sauerkraut, canned, solids and liquids.
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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.
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more CalciumCalcium | +240% |
| Contains more PotassiumPotassium | +24.7% |
| Contains more ZincZinc | +673.7% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +1825.8% |
| Contains more IronIron | +1236.4% |
| Contains more CopperCopper | +433.3% |
| Contains more PhosphorusPhosphorus | +900% |
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.
| Contains more Vitamin B1Vitamin B1 | +214.3% |
| Contains more Vitamin B2Vitamin B2 | +5672.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +76.5% |
| Contains more Vitamin B5Vitamin B5 | +158.3% |
| Contains more Vitamin B6Vitamin B6 | +6400% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +550% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.04 g
Fats:
0.06 g
Carbs:
67.04 g
Water:
32.39 g
Other:
0.47 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more CarbsCarbs | +1466.4% |
| Contains more ProteinProtein | +2175% |
| Contains more FatsFats | +133.3% |
| Contains more WaterWater | +185.6% |
| Contains more OtherOther | +357.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.007 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.017 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains less Sat. FatSaturated fat | -79.4% |
| Contains more Mono. FatMonounsaturated fat | +18.2% |
| Contains more Poly. FatPolyunsaturated fat | +294.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
58.32 g
Glucose:
1.6 g
Fructose:
0.52 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1042.9% |
| Contains more FructoseFructose | +1200% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.908mg | 0.151mg | 120% |
| Vitamin B2 | 1.27mg | 0.022mg | 96% |
| Sodium | 12mg | 661mg | 28% |
| Carbs | 67.04g | 4.28g | 21% |
| Iron | 0.11mg | 1.47mg | 17% |
| Vitamin C | 0mg | 14.7mg | 16% |
| Calories | 260kcal | 19kcal | 12% |
| Fiber | 0g | 2.9g | 12% |
| Zinc | 1.47mg | 0.19mg | 12% |
| Vitamin K | 0µg | 13µg | 11% |
| Vitamin B6 | 0.002mg | 0.13mg | 10% |
| Copper | 0.018mg | 0.096mg | 9% |
| Calcium | 102mg | 30mg | 7% |
| Folate | 0µg | 24µg | 6% |
| Vitamin B1 | 0.066mg | 0.021mg | 4% |
| Phosphorus | 2mg | 20mg | 3% |
| Protein | 0.04g | 0.91g | 2% |
| Choline | 1.6mg | 10.4mg | 2% |
| Magnesium | 21mg | 13mg | 2% |
| Vitamin B5 | 0.036mg | 0.093mg | 1% |
| Fructose | 0.52g | 0.04g | 1% |
| Vitamin E | 0mg | 0.14mg | 1% |
| Potassium | 212mg | 170mg | 1% |
| Fats | 0.06g | 0.14g | 0% |
| Net carbs | 67.04g | 1.38g | N/A |
| Sugar | 60.46g | 1.78g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Vitamin B3 | 0.081mg | 0.143mg | 0% |
| Saturated fat | 0.007g | 0.034g | 0% |
| Monounsaturated fat | 0.011g | 0.013g | 0% |
| Polyunsaturated fat | 0.017g | 0.067g | 0% |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
50%
24%
Comparison summary
Which food is lower in Sugar?
Sauerkraut is lower in Sugar (difference - 58.68g)
Which food is lower in glycemic index?
Sauerkraut is lower in glycemic index (difference - 22)
Which food is cheaper?
Sauerkraut is cheaper (difference - $3)
Which food is richer in vitamins?
Sauerkraut is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup contains less Sodium (difference - 649mg)
Which food is lower in Saturated fat?
Maple syrup is lower in Saturated fat (difference - 0.027g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.