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Sugar vs Maple syrup - In-Depth Nutrition Comparison

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How are Sugar and Maple syrup different?

  • Maple syrup is higher than Sugar in Manganese, Vitamin B2, Zinc, Calcium, Potassium, and Vitamin B1.
  • Maple syrup covers your daily need of Manganese 126% more than Sugar.
  • Sugar contains 2 times more Sugar than Maple syrup. Sugar contains 99.8g of Sugar, while Maple syrup contains 60.46g.

Sugars, granulated and Syrups, maple types were used in this article.

Infographic

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 less Sodium -91.7%
Contains more Calcium +10100%
Contains more Iron +120%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +10500%
Contains more Zinc +14600%
Contains more Copper +157.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 2% 0% 0% 1% 1% 1% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 31% 5% 15% 1% 19% 2% 41% 6%
Contains less Sodium -91.7%
Contains more Calcium +10100%
Contains more Iron +120%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +10500%
Contains more Zinc +14600%
Contains more Copper +157.1%

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
Sugar
0
:
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +6584.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
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% 0% 5% 0% 0% 0% 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 B1 +∞%
Contains more Vitamin B2 +6584.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%

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.
Sugar Maple syrup
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sugar Maple syrup Opinion
Net carbs 99.98g 67.04g Sugar
Protein 0g 0.04g Maple syrup
Fats 0g 0.06g Maple syrup
Carbs 99.98g 67.04g Sugar
Calories 387kcal 260kcal Sugar
Starch g g
Fructose 0g 0.52g Maple syrup
Sugar 99.8g 60.46g Maple syrup
Fiber 0g 0g
Calcium 1mg 102mg Maple syrup
Iron 0.05mg 0.11mg Maple syrup
Magnesium 0mg 21mg Maple syrup
Phosphorus 0mg 2mg Maple syrup
Potassium 2mg 212mg Maple syrup
Sodium 1mg 12mg Sugar
Zinc 0.01mg 1.47mg Maple syrup
Copper 0.007mg 0.018mg Maple syrup
Vitamin A 0IU 0IU
Vitamin E 0mg 0mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0mg 0.066mg Maple syrup
Vitamin B2 0.019mg 1.27mg Maple syrup
Vitamin B3 0mg 0.081mg Maple syrup
Vitamin B5 0mg 0.036mg Maple syrup
Vitamin B6 0mg 0.002mg Maple syrup
Folate 0µg 0µg
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0g 0.007g 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
Sugar Maple syrup
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
0
Sugar
26
Maple syrup
Mineral Summary Score
1
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
0%
Sugar
0%
Maple syrup
Carbohydrates
100%
Sugar
67%
Maple syrup
Fats
0%
Sugar
0%
Maple syrup

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $3.9)
Which food is lower in Sugar?
Maple syrup
Maple syrup is lower in Sugar (difference - 39.34g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is richer in vitamins?
Maple syrup
Maple syrup is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.