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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +1363.6%
Contains more Phosphorus +50%
Contains more Potassium +29.2%
Contains more Zinc +312.2%
Contains more Copper +450%
Contains more Manganese +52.1%
Contains more Selenium +33.3%
Contains more Calcium +13.3%
Contains more Magnesium +10.5%
Equal in Sodium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Iron +1363.6%
Contains more Phosphorus +50%
Contains more Potassium +29.2%
Contains more Zinc +312.2%
Contains more Copper +450%
Contains more Manganese +52.1%
Contains more Selenium +33.3%
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" charts 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +150%
Contains more Fats +233.3%
Contains more Carbs +35.6%
Contains more Other +70.2%
Contains more Water +304.9%
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 +150%
Contains more Fats +233.3%
Contains more Carbs +35.6%
Contains more Other +70.2%
Contains more Water +304.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +481.8%
Contains more Polyunsaturated fat +488.2%
Contains less Saturated Fat -80.6%
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +481.8%
Contains more Polyunsaturated fat +488.2%
Contains less Saturated Fat -80.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple sugar Maple syrup Opinion
Net carbs 90.9g 67.04g Maple sugar
Protein 0.1g 0.04g Maple sugar
Fats 0.2g 0.06g Maple sugar
Carbs 90.9g 67.04g Maple sugar
Calories 354kcal 260kcal Maple sugar
Fructose 0.52g Maple syrup
Sugar 84.87g 60.46g Maple syrup
Calcium 90mg 102mg Maple syrup
Iron 1.61mg 0.11mg Maple sugar
Magnesium 19mg 21mg Maple syrup
Phosphorus 3mg 2mg Maple sugar
Potassium 274mg 212mg Maple sugar
Sodium 11mg 12mg Maple sugar
Zinc 6.06mg 1.47mg Maple sugar
Copper 0.099mg 0.018mg Maple sugar
Manganese 4.422mg 2.908mg Maple sugar
Selenium 0.8µg 0.6µg Maple sugar
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
Saturated Fat 0.036g 0.007g Maple syrup
Monounsaturated Fat 0.064g 0.011g Maple sugar
Polyunsaturated fat 0.1g 0.017g Maple sugar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple 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
1%
Maple sugar
26%
Maple syrup
Minerals Daily Need Coverage Score
91%
Maple sugar
50%
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 is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
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 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. 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.