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  6. Maple syrup vs. Whey

Maple syrup vs. Whey — In-Depth Nutrition Comparison

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What are the differences between maple syrup and whey?

  • Maple syrup is higher in manganese, vitamin B2, zinc, and calcium, yet whey is higher in vitamin B12, vitamin B5, and phosphorus.
  • Maple syrup's daily need coverage for manganese is 126% more.
  • Maple syrup has 11 times more zinc than whey. While maple syrup has 1.47mg of zinc, whey has only 0.13mg.
  • The glycemic index of whey is lower.

We used Syrups, maple and Whey, sweet, fluid types in this article.

Infographic

Maple syrup vs Whey 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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +117%
Contains more PotassiumPotassium +31.7%
Contains more IronIron +83.3%
Contains more CopperCopper +350%
Contains more ZincZinc +1030.8%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +290700%
Contains more PhosphorusPhosphorus +2200%
Contains more SeleniumSelenium +216.7%

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%
Whey
Whey
7
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B2Vitamin B2 +703.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +963.9%
Contains more Vitamin B6Vitamin B6 +1450%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +900%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.074mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Maple syrup Whey DV% diff.
Manganese 2.908mg 0.001mg 126%
Vitamin B2 1.27mg 0.158mg 86%
Carbs 67.04g 5.14g 21%
Vitamin B12 0µg 0.28µg 12%
Zinc 1.47mg 0.13mg 12%
Calories 260kcal 27kcal 12%
Vitamin B5 0.036mg 0.383mg 7%
Phosphorus 2mg 46mg 6%
Calcium 102mg 47mg 6%
Vitamin B1 0.066mg 0.036mg 3%
Choline 1.6mg 16mg 3%
Magnesium 21mg 8mg 3%
Vitamin B6 0.002mg 0.031mg 2%
Potassium 212mg 161mg 2%
Copper 0.018mg 0.004mg 2%
Sodium 12mg 54mg 2%
Protein 0.04g 0.85g 2%
Selenium 0.6µg 1.9µg 2%
Saturated fat 0.007g 0.23g 1%
Cholesterol 0mg 2mg 1%
Fructose 0.52g 1%
Iron 0.11mg 0.06mg 1%
Fats 0.06g 0.36g 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 67.04g 5.14g N/A
Sugar 60.46g 5.14g N/A
Vitamin A 0µg 3µg 0%
Vitamin B3 0.081mg 0.074mg 0%
Folate 0µg 1µg 0%
Monounsaturated fat 0.011g 0.1g 0%
Polyunsaturated fat 0.017g 0.011g 0%
Tryptophan 0.013mg 0%
Threonine 0.054mg 0%
Isoleucine 0.047mg 0%
Leucine 0.078mg 0%
Lysine 0.068mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.027mg 0%
Valine 0.046mg 0%
Histidine 0.016mg 0%

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
Whey
Whey
4
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more CarbsCarbs +1204.3%
Contains more ProteinProtein +2025%
Contains more FatsFats +500%
Contains more WaterWater +187.5%
Contains more OtherOther +12.8%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -97%
Contains more Poly. FatPolyunsaturated fat +54.5%
Contains more Mono. FatMonounsaturated fat +809.1%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.