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Maple syrup vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between maple syrup and spinach raw

  • Maple syrup has more manganese and vitamin B2; however, spinach raw is richer in vitamin K, vitamin A, folate, iron, vitamin C, vitamin B6, magnesium, and vitamin E.
  • Spinach raw covers your daily vitamin K needs 402% more than maple syrup.
  • Spinach raw has 7 times less vitamin B2 than maple syrup. Maple syrup has 1.27mg of vitamin B2, while spinach raw has 0.189mg.
  • Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of spinach raw is 32.

Specific food types used in this comparison are Syrups, maple and Spinach, raw.

Infographic

Maple syrup vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more ZincZinc +177.4%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +224.2%
Contains more MagnesiumMagnesium +276.2%
Contains more PotassiumPotassium +163.2%
Contains more IronIron +2363.6%
Contains more CopperCopper +622.2%
Contains more PhosphorusPhosphorus +2350%
Contains more SeleniumSelenium +66.7%
~equal in Calcium ~99mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B2Vitamin B2 +572%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B3Vitamin B3 +793.8%
Contains more Vitamin B5Vitamin B5 +80.6%
Contains more Vitamin B6Vitamin B6 +9650%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1106.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +1746.8%
Contains more ProteinProtein +7050%
Contains more FatsFats +550%
Contains more WaterWater +182.2%
Contains more OtherOther +266%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Poly. FatPolyunsaturated fat +870.6%
~equal in Monounsaturated fat ~0.01g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +83214.3%
Contains more GlucoseGlucose +1354.5%
Contains more FructoseFructose +246.7%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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 Spinach raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Spinach raw DV% diff.
Vitamin K 0µg 482.9µg 402%
Manganese 2.908mg 0.897mg 87%
Vitamin B2 1.27mg 0.189mg 83%
Vitamin A 0µg 469µg 52%
Folate 0µg 194µg 49%
Iron 0.11mg 2.71mg 33%
Vitamin C 0mg 28.1mg 31%
Carbs 67.04g 3.63g 21%
Vitamin B6 0.002mg 0.195mg 15%
Magnesium 21mg 79mg 14%
Vitamin E 0mg 2.03mg 14%
Calories 260kcal 23kcal 12%
Copper 0.018mg 0.13mg 12%
Potassium 212mg 558mg 10%
Zinc 1.47mg 0.53mg 9%
Fiber 0g 2.2g 9%
Phosphorus 2mg 49mg 7%
Protein 0.04g 2.86g 6%
Vitamin B3 0.081mg 0.724mg 4%
Sodium 12mg 79mg 3%
Choline 1.6mg 19.3mg 3%
Polyunsaturated fat 0.017g 0.165g 1%
Vitamin B1 0.066mg 0.078mg 1%
Vitamin B5 0.036mg 0.065mg 1%
Selenium 0.6µg 1µg 1%
Fats 0.06g 0.39g 1%
Net carbs 67.04g 1.43g N/A
Calcium 102mg 99mg 0%
Sugar 60.46g 0.42g N/A
Saturated fat 0.007g 0.063g 0%
Monounsaturated fat 0.011g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.52g 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
137%
Spinach raw
Minerals Daily Need Coverage Score
50%
Maple syrup
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 60.04g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $3.8)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.056g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.