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Maple syrup vs. Agave nectar — In-Depth Nutrition Comparison

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A recap on differences between maple syrup and agave nectar

  • Maple syrup has more manganese, vitamin B2, zinc, calcium, and potassium; however, agave nectar is higher in vitamin C, vitamin K, vitamin B6, folate, and vitamin E.
  • Maple syrup covers your daily manganese needs 126% more than agave nectar.
  • Agave nectar contains 147 times less zinc than maple syrup. Maple syrup contains 1.47mg of zinc, while agave nectar contains 0.01mg.
  • The glycemic index of maple syrup is higher.

Food varieties used in this article are Syrups, maple and Sweetener, syrup, agave.

Infographic

Maple syrup vs Agave nectar 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 0.71% 0.3% 0.35% 3.4% 3% 0.27% 0.43% 0.52% 0.65% 9.3%
Contains more MagnesiumMagnesium +2000%
Contains more CalciumCalcium +10100%
Contains more PotassiumPotassium +5200%
Contains more IronIron +22.2%
Contains more CopperCopper +100%
Contains more ZincZinc +14600%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +58060%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +183.3%

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 57% 2.7% 20% 0% 31% 38% 13% 0% 54% 0% 56% 23% 7.3%
Contains more Vitamin B2Vitamin B2 +669.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +84.8%
Contains more Vitamin B3Vitamin B3 +750.6%
Contains more Vitamin B6Vitamin B6 +11600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +731.3%
~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
76% 23%
Protein: 0.09 g
Fats: 0.45 g
Carbs: 76.37 g
Water: 22.94 g
Other: 0.15 g
Contains more WaterWater +41.2%
Contains more OtherOther +213.3%
Contains more ProteinProtein +125%
Contains more FatsFats +650%
Contains more CarbsCarbs +13.9%

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
18% 82%
Starch: 0 g
Sucrose: 0 g
Glucose: 12.43 g
Fructose: 55.6 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +676.9%
Contains more FructoseFructose +10592.3%
~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.
Maple syrup Agave nectar
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Agave nectar DV% diff.
Manganese 2.908mg 0.005mg 126%
Vitamin B2 1.27mg 0.165mg 85%
Fructose 0.52g 55.6g 69%
Vitamin C 0mg 17mg 19%
Vitamin K 0µg 22.5µg 19%
Vitamin B6 0.002mg 0.234mg 18%
Zinc 1.47mg 0.01mg 13%
Calcium 102mg 1mg 10%
Folate 0µg 30µg 8%
Vitamin E 0mg 0.98mg 7%
Potassium 212mg 4mg 6%
Magnesium 21mg 1mg 5%
Vitamin B1 0.066mg 0.122mg 5%
Vitamin B3 0.081mg 0.689mg 4%
Calories 260kcal 310kcal 3%
Carbs 67.04g 76.37g 3%
Choline 1.6mg 13.3mg 2%
Selenium 0.6µg 1.7µg 2%
Vitamin A 0µg 8µg 1%
Fats 0.06g 0.45g 1%
Vitamin B5 0.036mg 1%
Fiber 0g 0.2g 1%
Copper 0.018mg 0.009mg 1%
Protein 0.04g 0.09g 0%
Net carbs 67.04g 76.17g N/A
Iron 0.11mg 0.09mg 0%
Sugar 60.46g 68.03g N/A
Phosphorus 2mg 1mg 0%
Sodium 12mg 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 Agave nectar
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
23%
Agave nectar
Minerals Daily Need Coverage Score
50%
Maple syrup
2%
Agave nectar

Comparison summary

Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is lower in Sugar?
Maple syrup
Maple syrup is lower in Sugar (difference - 7.57g)
Which food contains less Sodium?
Agave nectar
Agave nectar contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Agave nectar
Agave nectar is lower in Saturated fat (difference - 0.007g)
Which food is lower in glycemic index?
Agave nectar
Agave nectar is lower in glycemic index (difference - 41)
Which food is cheaper?
Agave nectar
Agave nectar is cheaper (difference - $2)
Which food is richer in vitamins?
Agave nectar
Agave nectar is relatively richer in vitamins
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. Agave nectar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170277/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.