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Maple syrup vs. White chocolate — In-Depth Nutrition Comparison

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Significant differences between maple syrup and white chocolate

  • Maple syrup has more manganese and vitamin B2; however, white chocolate is richer in phosphorus, vitamin B12, vitamin B5, calcium, vitamin K, and selenium.
  • Maple syrup covers your daily manganese needs 126% more than white chocolate.
  • White chocolate has 5 times less vitamin B2 than maple syrup. Maple syrup has 1.27mg of vitamin B2, while white chocolate has 0.282mg.
  • Maple syrup contains less saturated fat.
  • Maple syrup has a higher glycemic index. The glycemic index of maple syrup is 54, while the glycemic index of white chocolate is 41.

Specific food types used in this comparison are Syrups, maple and Candies, white chocolate.

Infographic

Maple syrup vs White chocolate infographic
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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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +75%
Contains more ZincZinc +98.6%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +36250%
Contains more CalciumCalcium +95.1%
Contains more PotassiumPotassium +34.9%
Contains more IronIron +118.2%
Contains more CopperCopper +233.3%
Contains more PhosphorusPhosphorus +8700%
Contains more SeleniumSelenium +650%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin B2Vitamin B2 +350.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +819.8%
Contains more Vitamin B5Vitamin B5 +1588.9%
Contains more Vitamin B6Vitamin B6 +2700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1743.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.063mg

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more CarbsCarbs +13.2%
Contains more WaterWater +2391.5%
Contains more ProteinProtein +14575%
Contains more FatsFats +53383.3%
Contains more OtherOther +219.1%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +82600%
Contains more Poly. FatPolyunsaturated fat +5858.8%

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 White chocolate
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Maple syrup White chocolate DV% diff.
Manganese 2.908mg 0.008mg 126%
Saturated fat 0.007g 19.412g 88%
Vitamin B2 1.27mg 0.282mg 76%
Fats 0.06g 32.09g 49%
Phosphorus 2mg 176mg 25%
Vitamin B12 0µg 0.56µg 23%
Monounsaturated fat 0.011g 9.097g 23%
Calories 260kcal 539kcal 14%
Protein 0.04g 5.87g 12%
Vitamin B5 0.036mg 0.608mg 11%
Calcium 102mg 199mg 10%
Vitamin K 0µg 9.1µg 8%
Zinc 1.47mg 0.74mg 7%
Cholesterol 0mg 21mg 7%
Selenium 0.6µg 4.5µg 7%
Polyunsaturated fat 0.017g 1.013g 7%
Vitamin E 0mg 0.96mg 6%
Choline 1.6mg 29.5mg 5%
Copper 0.018mg 0.06mg 5%
Vitamin B3 0.081mg 0.745mg 4%
Vitamin B6 0.002mg 0.056mg 4%
Sodium 12mg 90mg 3%
Carbs 67.04g 59.24g 3%
Magnesium 21mg 12mg 2%
Potassium 212mg 286mg 2%
Folate 0µg 7µg 2%
Iron 0.11mg 0.24mg 2%
Vitamin A 0µg 9µg 1%
Fiber 0g 0.2g 1%
Vitamin C 0mg 0.5mg 1%
Fructose 0.52g 1%
Net carbs 67.04g 59.04g N/A
Sugar 60.46g 59g N/A
Vitamin B1 0.066mg 0.063mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup White chocolate
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
22%
White chocolate
Minerals Daily Need Coverage Score
50%
Maple syrup
26%
White chocolate

Comparison summary

Which food is lower in Sugar?
White chocolate
White chocolate is lower in Sugar (difference - 1.46g)
Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 13)
Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $1.5)
Which food is richer in minerals?
White chocolate
White chocolate is relatively richer in minerals
Which food is richer in vitamins?
White chocolate
White chocolate is relatively richer in vitamins
Which food is lower in Cholesterol?
Maple syrup
Maple syrup is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 78mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 19.405g)

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.