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Brown sugar vs. Maple syrup — In-Depth Nutrition Comparison

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What are the differences between Brown sugar and Maple syrup?

  • Brown sugar is higher in Iron, yet Maple syrup is higher in Manganese, Vitamin B2, Zinc, and Vitamin B1.
  • Maple syrup's daily need coverage for Manganese is 124% more.
  • Brown sugar has 6 times more Iron than Maple syrup. While Brown sugar has 0.71mg of Iron, Maple syrup has only 0.11mg.
  • The amount of Sugar in Maple syrup is lower.

We used Sugars, brown and Syrups, maple types in this article.

Infographic

Brown sugar 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.
Contains more Iron +545.5%
Contains more Phosphorus +100%
Contains more Copper +161.1%
Contains more Selenium +100%
Contains more Calcium +22.9%
Contains more Magnesium +133.3%
Contains more Potassium +59.4%
Contains less Sodium -57.1%
Contains more Zinc +4800%
Contains more Manganese +4443.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 27% 7% 2% 12% 4% 1% 16% 9% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Iron +545.5%
Contains more Phosphorus +100%
Contains more Copper +161.1%
Contains more Selenium +100%
Contains more Calcium +22.9%
Contains more Magnesium +133.3%
Contains more Potassium +59.4%
Contains less Sodium -57.1%
Contains more Zinc +4800%
Contains more Manganese +4443.8%

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.
:
Contains more Vitamin B3 +35.8%
Contains more Vitamin B5 +266.7%
Contains more Vitamin B6 +1950%
Contains more Folate +∞%
Contains more Choline +43.8%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 0% 0% 3% 8% 10% 1% 0% 2% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 1% 0%
Contains more Vitamin B3 +35.8%
Contains more Vitamin B5 +266.7%
Contains more Vitamin B6 +1950%
Contains more Folate +∞%
Contains more Choline +43.8%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +200%
Contains more Carbs +46.3%
Contains more Fats +∞%
Contains more Water +2317.2%
Equal in Other - 0.47
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 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 Protein +200%
Contains more Carbs +46.3%
Contains more Fats +∞%
Contains more Water +2317.2%
Equal in Other - 0.47

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +62.1%
Contains more Fructose +113.5%
Contains more Glucose +18.5%
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 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 Sucrose +62.1%
Contains more Fructose +113.5%
Contains more Glucose +18.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown sugar Maple syrup
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown sugar Maple syrup Opinion
Net carbs 98.09g 67.04g Brown sugar
Protein 0.12g 0.04g Brown sugar
Fats 0g 0.06g Maple syrup
Carbs 98.09g 67.04g Brown sugar
Calories 380kcal 260kcal Brown sugar
Fructose 1.11g 0.52g Brown sugar
Sugar 97.02g 60.46g Maple syrup
Calcium 83mg 102mg Maple syrup
Iron 0.71mg 0.11mg Brown sugar
Magnesium 9mg 21mg Maple syrup
Phosphorus 4mg 2mg Brown sugar
Potassium 133mg 212mg Maple syrup
Sodium 28mg 12mg Maple syrup
Zinc 0.03mg 1.47mg Maple syrup
Copper 0.047mg 0.018mg Brown sugar
Manganese 0.064mg 2.908mg Maple syrup
Selenium 1.2µg 0.6µg Brown sugar
Vitamin B1 0mg 0.066mg Maple syrup
Vitamin B2 0mg 1.27mg Maple syrup
Vitamin B3 0.11mg 0.081mg Brown sugar
Vitamin B5 0.132mg 0.036mg Brown sugar
Vitamin B6 0.041mg 0.002mg Brown sugar
Folate 1µg 0µg Brown sugar
Choline 2.3mg 1.6mg Brown sugar
Saturated Fat 0g 0.007g Brown sugar
Monounsaturated Fat 0g 0.011g Maple syrup
Polyunsaturated fat 0g 0.017g Maple syrup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown sugar Maple syrup
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
2%
Brown sugar
24%
Maple syrup
Minerals Daily Need Coverage Score
11%
Brown sugar
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Maple syrup
Maple syrup is lower in Sugar (difference - 36.56g)
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 17)
Which food is lower in Saturated Fat?
Brown sugar
Brown sugar is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $4)
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.
Which food is richer in vitamins?
?
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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.