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Maple sugar vs Maple syrup - In-Depth Nutrition Comparison

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Summary of differences between Maple sugar and Maple syrup

  • Maple sugar has more Manganese, Zinc, Iron, and Copper, while Maple syrup has more Vitamin B2.
  • Maple syrup covers your daily need of Vitamin B2 97% more than Maple sugar.
  • Maple sugar contains 15 times more Iron than Maple syrup. While Maple sugar contains 1.61mg of Iron, Maple syrup contains only 0.11mg.
  • The amount of Sugar in Maple syrup is lower.

These are the specific foods used in this comparison Sugars, maple and Syrups, maple.

Infographic

Maple 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1363.6%
Contains more Potassium +29.2%
Contains more Copper +450%
Contains more Zinc +312.2%
Contains more Phosphorus +50%
Contains more Calcium +13.3%
Contains more Magnesium +10.5%
Equal in Sodium - 12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 61% 27% 25% 14% 33% 166% 2% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 31% 19% 15% 6% 41% 1% 2%
Contains more Iron +1363.6%
Contains more Potassium +29.2%
Contains more Copper +450%
Contains more Zinc +312.2%
Contains more Phosphorus +50%
Contains more Calcium +13.3%
Contains more Magnesium +10.5%
Equal in Sodium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +50%
Contains more Vitamin B1 +633.3%
Contains more Vitamin B2 +9669.2%
Contains more Vitamin B3 +102.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +50%
Contains more Vitamin B1 +633.3%
Contains more Vitamin B2 +9669.2%
Contains more Vitamin B3 +102.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maple sugar Maple syrup
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Maple syrup Opinion
Calories 354kcal 260kcal Maple sugar
Protein 0.1g 0.04g Maple sugar
Fats 0.2g 0.06g Maple sugar
Vitamin C 0mg 0mg
Net carbs 90.9g 67.04g Maple sugar
Carbs 90.9g 67.04g Maple sugar
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.61mg 0.11mg Maple sugar
Calcium 90mg 102mg Maple syrup
Potassium 274mg 212mg Maple sugar
Magnesium 19mg 21mg Maple syrup
Sugar 84.87g 60.46g Maple syrup
Fiber 0g 0g
Copper 0.099mg 0.018mg Maple sugar
Zinc 6.06mg 1.47mg Maple sugar
Starch g g
Phosphorus 3mg 2mg Maple sugar
Sodium 11mg 12mg Maple sugar
Vitamin A 0IU 0IU
Vitamin E 0mg 0mg
Vitamin D 0µg 0µg
Vitamin B1 0.009mg 0.066mg Maple syrup
Vitamin B2 0.013mg 1.27mg Maple syrup
Vitamin B3 0.04mg 0.081mg Maple syrup
Vitamin B5 0.048mg 0.036mg Maple sugar
Vitamin B6 0.003mg 0.002mg Maple sugar
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Folate 0µg 0µg
Trans Fat g g
Saturated Fat 0.036g 0.007g Maple syrup
Monounsaturated Fat 0.064g 0.011g Maple sugar
Polyunsaturated fat 0.1g 0.017g Maple sugar
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Fructose g 0.52g Maple syrup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Maple syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1
Maple sugar
26
Maple syrup
Mineral Summary Score
41
Maple sugar
15
Maple syrup

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
1%
Maple sugar
0%
Maple syrup
Carbohydrates
91%
Maple sugar
67%
Maple syrup
Fats
1%
Maple sugar
0%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Maple syrup
Maple syrup is lower in Sugar (difference - 24.41g)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 9)
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 1mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.