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Maple syrup vs. Walnut — In-Depth Nutrition Comparison

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How are maple syrup and walnut different?

  • Maple syrup is richer in vitamin B2, while walnut is higher in copper, phosphorus, vitamin B6, iron, magnesium, fiber, folate, and vitamin B1.
  • Walnut covers your daily need for copper, 174% more than maple syrup.
  • Maple syrup contains 8 times more vitamin B2 than walnut. Maple syrup contains 1.27mg of vitamin B2, while walnut contains 0.15mg.
  • Maple syrup is lower in saturated fat.
  • Maple syrup has a higher glycemic index (54) than walnut (0).

Syrups, maple and Nuts, walnuts, english types were used in this article.

Infographic

Maple syrup vs Walnut 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%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +652.4%
Contains more PotassiumPotassium +108%
Contains more IronIron +2545.5%
Contains more CopperCopper +8711.1%
Contains more ZincZinc +110.2%
Contains more PhosphorusPhosphorus +17200%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +17.4%
Contains more SeleniumSelenium +716.7%
~equal in Calcium ~98mg

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%
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin B2Vitamin B2 +746.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +416.7%
Contains more Vitamin B3Vitamin B3 +1288.9%
Contains more Vitamin B5Vitamin B5 +1483.3%
Contains more Vitamin B6Vitamin B6 +26750%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2350%
~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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +389%
Contains more WaterWater +695.8%
Contains more ProteinProtein +37975%
Contains more FatsFats +108583.3%
Contains more OtherOther +278.7%

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +81109.1%
Contains more Poly. FatPolyunsaturated fat +277394.1%

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
Walnut
1
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2300%
Contains more GlucoseGlucose +1900%
Contains more FructoseFructose +477.8%
Contains more StarchStarch +∞%
~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 Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Walnut DV% diff.
Polyunsaturated fat 0.017g 47.174g 314%
Copper 0.018mg 1.586mg 174%
Fats 0.06g 65.21g 100%
Vitamin B2 1.27mg 0.15mg 86%
Phosphorus 2mg 346mg 49%
Vitamin B6 0.002mg 0.537mg 41%
Iron 0.11mg 2.91mg 35%
Magnesium 21mg 158mg 33%
Protein 0.04g 15.23g 30%
Saturated fat 0.007g 6.126g 28%
Fiber 0g 6.7g 27%
Folate 0µg 98µg 25%
Vitamin B1 0.066mg 0.341mg 23%
Monounsaturated fat 0.011g 8.933g 22%
Manganese 2.908mg 3.414mg 22%
Calories 260kcal 654kcal 20%
Carbs 67.04g 13.71g 18%
Zinc 1.47mg 3.09mg 15%
Vitamin B5 0.036mg 0.57mg 11%
Selenium 0.6µg 4.9µg 8%
Choline 1.6mg 39.2mg 7%
Vitamin B3 0.081mg 1.125mg 7%
Potassium 212mg 441mg 7%
Vitamin E 0mg 0.7mg 5%
Vitamin K 0µg 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Fructose 0.52g 0.09g 1%
Net carbs 67.04g 7.01g N/A
Calcium 102mg 98mg 0%
Sugar 60.46g 2.61g N/A
Starch 0.06g 0%
Sodium 12mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%

Which food is preferable for your diet?

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

People also compare

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
32%
Walnut
Minerals Daily Need Coverage Score
50%
Maple syrup
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 57.85g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 6.119g)
Which food is cheaper?
Maple syrup
Maple syrup is cheaper (difference - $1)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.