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Maple syrup vs. Steak — In-Depth Nutrition Comparison

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Significant differences between maple syrup and steak

  • Maple syrup has more vitamin B2; however, steak is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, and phosphorus.
  • Steak covers your daily vitamin B12 needs 92% more than maple syrup.
  • Steak has 4 times less vitamin B2 than maple syrup. Maple syrup has 1.27mg of vitamin B2, while steak has 0.301mg.
  • Maple syrup contains less saturated fat.
  • Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of steak is 0.

Specific food types used in this comparison are Syrups, maple and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Maple syrup vs Steak 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%
Steak
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +750%
Contains less SodiumSodium -79.3%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +31.6%
Contains more IronIron +2081.8%
Contains more CopperCopper +372.2%
Contains more ZincZinc +331.3%
Contains more PhosphorusPhosphorus +8050%
Contains more SeleniumSelenium +5200%
~equal in Magnesium ~23mg

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%
Steak
8
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin B2Vitamin B2 +321.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin B3Vitamin B3 +6256.8%
Contains more Vitamin B6Vitamin B6 +24900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg

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
Steak
4
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +62025%
Contains more FatsFats +31600%
Contains more WaterWater +71.6%
Contains more OtherOther +14.9%

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
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +83272.7%
Contains more Poly. FatPolyunsaturated fat +5170.6%

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 Steak
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 Steak DV% diff.
Manganese 2.908mg 126%
Vitamin B12 0µg 2.2µg 92%
Vitamin B2 1.27mg 0.301mg 75%
Selenium 0.6µg 31.8µg 57%
Protein 0.04g 24.85g 50%
Zinc 1.47mg 6.34mg 44%
Vitamin B6 0.002mg 0.5mg 38%
Saturated fat 0.007g 8.443g 38%
Vitamin B3 0.081mg 5.149mg 32%
Iron 0.11mg 2.4mg 29%
Fats 0.06g 19.02g 29%
Cholesterol 0mg 78mg 26%
Monounsaturated fat 0.011g 9.171g 23%
Phosphorus 2mg 163mg 23%
Carbs 67.04g 0g 22%
Calcium 102mg 12mg 9%
Copper 0.018mg 0.085mg 7%
Polyunsaturated fat 0.017g 0.896g 6%
Potassium 212mg 279mg 2%
Sodium 12mg 58mg 2%
Folate 0µg 6µg 2%
Vitamin K 0µg 1.6µg 1%
Fructose 0.52g 1%
Calories 260kcal 271kcal 1%
Vitamin B5 0.036mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 0IU 6IU 1%
Vitamin B1 0.066mg 0.074mg 1%
Net carbs 67.04g 0g N/A
Magnesium 21mg 23mg 0%
Sugar 60.46g 0g N/A
Choline 1.6mg 0%
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Steak
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
45%
Steak
Minerals Daily Need Coverage Score
50%
Maple syrup
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 60.46g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 54)
Which food is cheaper?
Steak
Steak is cheaper (difference - $1.6)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 8.436g)

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.