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Walnut vs. Maple syrup — In-Depth Nutrition Comparison

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How are walnut and maple syrup different?

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

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

Infographic

Walnut vs Maple syrup 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.
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%
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 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 ~102mg

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.
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%
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 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%
Contains more Vitamin B2Vitamin B2 +746.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +37975%
Contains more FatsFats +108583.3%
Contains more OtherOther +278.7%
Contains more CarbsCarbs +389%
Contains more WaterWater +695.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 Mono. FatMonounsaturated fat +81109.1%
Contains more Poly. FatPolyunsaturated fat +277394.1%
Contains less Sat. FatSaturated fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2300%
Contains more GlucoseGlucose +1900%
Contains more FructoseFructose +477.8%
~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.
Walnut Maple syrup
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 Walnut Maple syrup DV% diff.
Polyunsaturated fat 47.174g 0.017g 314%
Copper 1.586mg 0.018mg 174%
Fats 65.21g 0.06g 100%
Vitamin B2 0.15mg 1.27mg 86%
Phosphorus 346mg 2mg 49%
Vitamin B6 0.537mg 0.002mg 41%
Iron 2.91mg 0.11mg 35%
Magnesium 158mg 21mg 33%
Protein 15.23g 0.04g 30%
Saturated fat 6.126g 0.007g 28%
Fiber 6.7g 0g 27%
Folate 98µg 0µg 25%
Vitamin B1 0.341mg 0.066mg 23%
Monounsaturated fat 8.933g 0.011g 22%
Manganese 3.414mg 2.908mg 22%
Calories 654kcal 260kcal 20%
Carbs 13.71g 67.04g 18%
Zinc 3.09mg 1.47mg 15%
Vitamin B5 0.57mg 0.036mg 11%
Selenium 4.9µg 0.6µg 8%
Choline 39.2mg 1.6mg 7%
Vitamin B3 1.125mg 0.081mg 7%
Potassium 441mg 212mg 7%
Vitamin E 0.7mg 0mg 5%
Vitamin K 2.7µg 0µg 2%
Vitamin C 1.3mg 0mg 1%
Fructose 0.09g 0.52g 1%
Net carbs 7.01g 67.04g N/A
Calcium 98mg 102mg 0%
Sugar 2.61g 60.46g N/A
Starch 0.06g 0%
Sodium 2mg 12mg 0%
Vitamin A 1µg 0µg 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
Walnut Maple syrup
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
32%
Walnut
24%
Maple syrup
Minerals Daily Need Coverage Score
152%
Walnut
50%
Maple syrup

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.