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Maple syrup vs. Sweet and sour — In-Depth Nutrition Comparison

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Summary of differences between maple syrup and sweet and sour

  • Maple syrup has more vitamin B2, manganese, zinc, and calcium, while sweet, and sour has more vitamin C and copper.
  • Maple syrup covers your daily need for vitamin B2, 96% more than sweet and sour.
  • Maple syrup contains 16 times more zinc than sweet and sour. While maple syrup contains 1.47mg of zinc, sweet, and sour contains only 0.09mg.
  • The amount of sugar in sweet and sour is lower.
  • Maple syrup has a lower glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of sweet and sour is 70.

These are the specific foods used in this comparison Syrups, maple and Sauce, sweet and sour, ready-to-serve.

Infographic

Maple syrup vs Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +114.1%
Contains more ZincZinc +1533.3%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +282.1%
Contains more SeleniumSelenium +50%
Contains more IronIron +90.9%
Contains more CopperCopper +338.9%
Contains more PhosphorusPhosphorus +250%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B2Vitamin B2 +6584.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +130.9%
Contains more Vitamin B5Vitamin B5 +158.3%
Contains more Vitamin B6Vitamin B6 +2550%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +50%
~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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more FatsFats +200%
Contains more CarbsCarbs +75.4%
Contains more ProteinProtein +575%
Contains more WaterWater +86.1%
Contains more OtherOther +159.6%

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 Sweet and sour
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Sweet and sour DV% diff.
Vitamin B2 1.27mg 0.019mg 96%
Manganese 2.908mg 0.761mg 93%
Sodium 12mg 371mg 16%
Zinc 1.47mg 0.09mg 13%
Vitamin C 0mg 8.7mg 10%
Carbs 67.04g 38.22g 10%
Calcium 102mg 10mg 9%
Copper 0.018mg 0.079mg 7%
Calories 260kcal 150kcal 6%
Vitamin B6 0.002mg 0.053mg 4%
Magnesium 21mg 8mg 3%
Potassium 212mg 99mg 3%
Folate 0µg 8µg 2%
Vitamin B1 0.066mg 0.048mg 2%
Vitamin B5 0.036mg 0.093mg 1%
Vitamin B3 0.081mg 0.187mg 1%
Fructose 0.52g 1%
Iron 0.11mg 0.21mg 1%
Phosphorus 2mg 7mg 1%
Protein 0.04g 0.27g 0%
Fats 0.06g 0.02g 0%
Net carbs 67.04g 38.12g N/A
Sugar 60.46g 18.75g N/A
Fiber 0g 0.1g 0%
Vitamin E 0mg 0.01mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin K 0µg 0.2µg 0%
Choline 1.6mg 2.4mg 0%
Saturated fat 0.007g 0g 0%
Monounsaturated fat 0.011g 0g 0%
Polyunsaturated fat 0.017g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Sweet and sour
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
6%
Sweet and sour
Minerals Daily Need Coverage Score
50%
Maple syrup
21%
Sweet and sour

Comparison summary

Which food is lower in Sugar?
Sweet and sour
Sweet and sour is lower in Sugar (difference - 41.71g)
Which food is lower in Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 0.007g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $4)
Which food is richer in vitamins?
Sweet and sour
Sweet and sour is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 359mg)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 16)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.