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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.
  • The glycemic index of maple syrup is lower.

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

Infographic

Brown sugar 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
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 +545.5%
Contains more CopperCopper +161.1%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +22.9%
Contains more PotassiumPotassium +59.4%
Contains more ZincZinc +4800%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +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.
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% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
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 B3Vitamin B3 +35.8%
Contains more Vitamin B5Vitamin B5 +266.7%
Contains more Vitamin B6Vitamin B6 +1950%
Contains more FolateFolate +∞%
Contains more CholineCholine +43.8%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Brown sugar Maple syrup DV% diff.
Manganese 0.064mg 2.908mg 124%
Vitamin B2 0mg 1.27mg 98%
Zinc 0.03mg 1.47mg 13%
Carbs 98.09g 67.04g 10%
Iron 0.71mg 0.11mg 8%
Calories 380kcal 260kcal 6%
Vitamin B1 0mg 0.066mg 6%
Vitamin B6 0.041mg 0.002mg 3%
Magnesium 9mg 21mg 3%
Copper 0.047mg 0.018mg 3%
Vitamin B5 0.132mg 0.036mg 2%
Calcium 83mg 102mg 2%
Potassium 133mg 212mg 2%
Selenium 1.2µg 0.6µg 1%
Sodium 28mg 12mg 1%
Fructose 1.11g 0.52g 1%
Protein 0.12g 0.04g 0%
Fats 0g 0.06g 0%
Net carbs 98.09g 67.04g N/A
Sugar 97.02g 60.46g N/A
Phosphorus 4mg 2mg 0%
Vitamin B3 0.11mg 0.081mg 0%
Folate 1µg 0µg 0%
Choline 2.3mg 1.6mg 0%
Saturated fat 0g 0.007g 0%
Monounsaturated fat 0g 0.011g 0%
Polyunsaturated fat 0g 0.017g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +200%
Contains more CarbsCarbs +46.3%
Contains more FatsFats +∞%
Contains more WaterWater +2317.2%
~equal in Other ~0.47g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 SucroseSucrose +62.1%
Contains more FructoseFructose +113.5%
Contains more GlucoseGlucose +18.5%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.