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Maple syrup vs. Yam — In-Depth Nutrition Comparison

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The main differences between maple syrup and yam

  • Maple syrup has more manganese, vitamin B2, zinc, and calcium; however, yam has more vitamin B6, vitamin C, copper, potassium, fiber, and phosphorus.
  • Daily need coverage for manganese for maple syrup is 109% higher.
  • Yam has 40 times less vitamin B2 than maple syrup. Maple syrup has 1.27mg of vitamin B2, while yam has 0.032mg.

Food types used in this article are Syrups, maple and Yam, raw.

Infographic

Maple syrup vs Yam 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%
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +500%
Contains more ZincZinc +512.5%
Contains more ManganeseManganese +632.5%
Contains more PotassiumPotassium +284.9%
Contains more IronIron +390.9%
Contains more CopperCopper +888.9%
Contains more PhosphorusPhosphorus +2650%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~21mg

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%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B2Vitamin B2 +3868.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +69.7%
Contains more Vitamin B3Vitamin B3 +581.5%
Contains more Vitamin B5Vitamin B5 +772.2%
Contains more Vitamin B6Vitamin B6 +14550%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +931.3%
~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
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more CarbsCarbs +140.5%
Contains more ProteinProtein +3725%
Contains more FatsFats +183.3%
Contains more WaterWater +114.9%
Contains more OtherOther +74.5%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +83.3%
Contains more Poly. FatPolyunsaturated fat +347.1%

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 Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple syrup Yam DV% diff.
Manganese 2.908mg 0.397mg 109%
Vitamin B2 1.27mg 0.032mg 95%
Vitamin B6 0.002mg 0.293mg 22%
Vitamin C 0mg 17.1mg 19%
Potassium 212mg 816mg 18%
Copper 0.018mg 0.178mg 18%
Fiber 0g 4.1g 16%
Carbs 67.04g 27.88g 13%
Zinc 1.47mg 0.24mg 11%
Calcium 102mg 17mg 9%
Phosphorus 2mg 55mg 8%
Calories 260kcal 118kcal 7%
Folate 0µg 23µg 6%
Vitamin B5 0.036mg 0.314mg 6%
Iron 0.11mg 0.54mg 5%
Vitamin B1 0.066mg 0.112mg 4%
Vitamin B3 0.081mg 0.552mg 3%
Choline 1.6mg 16.5mg 3%
Protein 0.04g 1.53g 3%
Vitamin E 0mg 0.35mg 2%
Vitamin K 0µg 2.3µg 2%
Vitamin A 0µg 7µg 1%
Fructose 0.52g 1%
Fats 0.06g 0.17g 0%
Net carbs 67.04g 23.78g N/A
Magnesium 21mg 21mg 0%
Sugar 60.46g 0.5g N/A
Sodium 12mg 9mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.007g 0.037g 0%
Monounsaturated fat 0.011g 0.006g 0%
Polyunsaturated fat 0.017g 0.076g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

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

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
18%
Yam
Minerals Daily Need Coverage Score
50%
Maple syrup
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 59.96g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 3)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.03g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.