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  6. Maple syrup vs. Maple sugar

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

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Summary of differences between Maple syrup and Maple sugar

  • Maple syrup has more Vitamin B2, while Maple sugar has more Manganese, Zinc, Iron, and Copper.
  • Maple syrup covers your daily need of Vitamin B2 97% more than Maple sugar.
  • The amount of Sugar in Maple syrup is lower.

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

Infographic

Maple syrup vs Maple sugar 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.
Maple syrup
Maple syrup
2
:
8
Maple sugar
Maple sugar
Contains more Calcium +13.3%
Contains more Magnesium +10.5%
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%
Equal in Magnesium - 19
Equal in Sodium - 11
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Calcium +13.3%
Contains more Magnesium +10.5%
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%
Equal in Magnesium - 19
Equal in Sodium - 11

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.
Maple syrup
Maple syrup
3
:
2
Maple sugar
Maple sugar
Contains more Vitamin B1 +633.3%
Contains more Vitamin B2 +9669.2%
Contains more Vitamin B3 +102.5%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +50%
Maple syrup
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%
Maple sugar
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%
Contains more Vitamin B1 +633.3%
Contains more Vitamin B2 +9669.2%
Contains more Vitamin B3 +102.5%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
4
Maple sugar
Maple sugar
Contains more Water +304.9%
Contains more Protein +150%
Contains more Fats +233.3%
Contains more Carbs +35.6%
Contains more Other +70.2%
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Water +304.9%
Contains more Protein +150%
Contains more Fats +233.3%
Contains more Carbs +35.6%
Contains more Other +70.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
2
Maple sugar
Maple sugar
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +481.8%
Contains more Polyunsaturated fat +488.2%
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +481.8%
Contains more Polyunsaturated fat +488.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Maple syrup Maple sugar
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 syrup Maple sugar Opinion
Net carbs 67.04g 90.9g Maple sugar
Protein 0.04g 0.1g Maple sugar
Fats 0.06g 0.2g Maple sugar
Carbs 67.04g 90.9g Maple sugar
Calories 260kcal 354kcal Maple sugar
Fructose 0.52g Maple syrup
Sugar 60.46g 84.87g Maple syrup
Calcium 102mg 90mg Maple syrup
Iron 0.11mg 1.61mg Maple sugar
Magnesium 21mg 19mg Maple syrup
Phosphorus 2mg 3mg Maple sugar
Potassium 212mg 274mg Maple sugar
Sodium 12mg 11mg Maple sugar
Zinc 1.47mg 6.06mg Maple sugar
Copper 0.018mg 0.099mg Maple sugar
Manganese 2.908mg 4.422mg Maple sugar
Selenium 0.6µg 0.8µg Maple sugar
Vitamin B1 0.066mg 0.009mg Maple syrup
Vitamin B2 1.27mg 0.013mg Maple syrup
Vitamin B3 0.081mg 0.04mg Maple syrup
Vitamin B5 0.036mg 0.048mg Maple sugar
Vitamin B6 0.002mg 0.003mg Maple sugar
Saturated Fat 0.007g 0.036g Maple syrup
Monounsaturated Fat 0.011g 0.064g Maple sugar
Polyunsaturated fat 0.017g 0.1g Maple sugar

Which food is preferable for your diet?

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

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 syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
  2. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.