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  6. Maple syrup vs. Wafer

Maple syrup vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between maple syrup and wafer

  • Maple syrup has more manganese and vitamin B2; however, wafer is richer in copper, iron, phosphorus, vitamin B3, fiber, and folate.
  • Maple syrup covers your daily manganese needs 96% more than wafer.
  • Wafer has 5 times less vitamin B2 than maple syrup. Maple syrup has 1.27mg of vitamin B2, while wafer has 0.266mg.
  • Maple syrup contains less sodium.

Specific food types used in this comparison are Syrups, maple and Cookies, chocolate wafers.

Infographic

Maple syrup vs Wafer 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%
Wafer
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +229%
Contains more ZincZinc +34.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +317.8%
Contains more MagnesiumMagnesium +152.4%
Contains more IronIron +3545.5%
Contains more CopperCopper +2472.2%
Contains more PhosphorusPhosphorus +6500%
Contains more SeleniumSelenium +850%
~equal in Potassium ~210mg

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%
Wafer
Wafer
10
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin B2Vitamin B2 +377.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +207.6%
Contains more Vitamin B3Vitamin B3 +3428.4%
Contains more Vitamin B5Vitamin B5 +958.3%
Contains more Vitamin B6Vitamin B6 +2450%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +793.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Wafer DV% diff.
Manganese 2.908mg 0.696mg 96%
Vitamin B2 1.27mg 0.266mg 77%
Iron 0.11mg 4.01mg 49%
Copper 0.018mg 0.463mg 49%
Polyunsaturated fat 0.017g 4.153g 28%
Sodium 12mg 580mg 25%
Fats 0.06g 14.2g 22%
Saturated fat 0.007g 4.241g 19%
Phosphorus 2mg 132mg 19%
Vitamin B3 0.081mg 2.858mg 17%
Fiber 0g 3.4g 14%
Protein 0.04g 6.6g 13%
Monounsaturated fat 0.011g 4.865g 12%
Folate 0µg 47µg 12%
Vitamin B1 0.066mg 0.203mg 11%
Selenium 0.6µg 5.7µg 9%
Calories 260kcal 433kcal 9%
Magnesium 21mg 53mg 8%
Vitamin B5 0.036mg 0.381mg 7%
Calcium 102mg 31mg 7%
Vitamin E 0mg 0.72mg 5%
Vitamin B6 0.002mg 0.051mg 4%
Vitamin B12 0µg 0.09µg 4%
Zinc 1.47mg 1.09mg 3%
Caffeine 0mg 10mg 3%
Carbs 67.04g 72.7g 2%
Vitamin K 0µg 2.4µg 2%
Choline 1.6mg 14.3mg 2%
Fructose 0.52g 1%
Cholesterol 0mg 2mg 1%
Net carbs 67.04g 69.3g N/A
Potassium 212mg 210mg 0%
Sugar 60.46g 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

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
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more WaterWater +619.8%
Contains more ProteinProtein +16400%
Contains more FatsFats +23566.7%
Contains more OtherOther +325.5%
~equal in Carbs ~72.7g

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
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +44127.3%
Contains more Poly. FatPolyunsaturated fat +24329.4%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.