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Vegetable vs. Maple syrup — In-Depth Nutrition Comparison

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What are the differences between vegetable and maple syrup?

  • Vegetable is higher in vitamin A, vitamin K, fiber, iron, copper, and phosphorus, yet maple syrup is higher in manganese, vitamin B2, zinc, and calcium.
  • Maple syrup's daily need coverage for manganese is 110% more.
  • The glycemic index of maple syrup is lower.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Syrups, maple types in this article.

Infographic

Vegetable vs Maple syrup 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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%
Contains more IronIron +645.5%
Contains more CopperCopper +361.1%
Contains more PhosphorusPhosphorus +2450%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +25.4%
Contains more ZincZinc +200%
Contains less SodiumSodium -65.7%
Contains more ManganeseManganese +667.3%
Contains more SeleniumSelenium +100%
~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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +950.6%
Contains more Vitamin B5Vitamin B5 +319.4%
Contains more Vitamin B6Vitamin B6 +3600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1406.3%
Contains more Vitamin B2Vitamin B2 +958.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Maple syrup DV% diff.
Manganese 0.379mg 2.908mg 110%
Vitamin B2 0.12mg 1.27mg 88%
Vitamin A 214µg 0µg 24%
Vitamin K 23.5µg 0µg 20%
Fiber 4.4g 0g 18%
Carbs 13.09g 67.04g 18%
Calories 65kcal 260kcal 10%
Zinc 0.49mg 1.47mg 9%
Iron 0.82mg 0.11mg 9%
Calcium 25mg 102mg 8%
Copper 0.083mg 0.018mg 7%
Phosphorus 51mg 2mg 7%
Vitamin B6 0.074mg 0.002mg 6%
Protein 2.86g 0.04g 6%
Folate 19µg 0µg 5%
Vitamin B3 0.851mg 0.081mg 5%
Vitamin C 3.2mg 0mg 4%
Choline 24.1mg 1.6mg 4%
Vitamin E 0.38mg 0mg 3%
Vitamin B5 0.151mg 0.036mg 2%
Fructose 0.52g 1%
Selenium 0.3µg 0.6µg 1%
Sodium 35mg 12mg 1%
Potassium 169mg 212mg 1%
Fats 0.15g 0.06g 0%
Net carbs 8.69g 67.04g N/A
Magnesium 22mg 21mg 0%
Sugar 3.12g 60.46g N/A
Vitamin B1 0.071mg 0.066mg 0%
Saturated fat 0.031g 0.007g 0%
Monounsaturated fat 0.01g 0.011g 0%
Polyunsaturated fat 0.072g 0.017g 0%
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +7050%
Contains more FatsFats +150%
Contains more WaterWater +157%
Contains more OtherOther +42.6%
Contains more CarbsCarbs +412.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +323.5%
Contains less Sat. FatSaturated fat -77.4%
~equal in Monounsaturated fat ~0.011g

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.