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  6. Maple syrup vs. Sugar

Maple syrup vs. Sugar — In-Depth Nutrition Comparison

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How are Maple syrup and Sugar 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.
  • Maple syrup is lower in Sugar.

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

Infographic

Maple syrup vs 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
8
:
1
Sugar
Sugar
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%
Contains more Manganese +72600%
Contains less Sodium -91.7%
Equal in Selenium - 0.6
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
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%
Contains more Manganese +72600%
Contains less Sodium -91.7%
Equal in Selenium - 0.6

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple syrup
Maple syrup
4
:
1
Sugar
Sugar
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +161850%
Contains more Other +∞%
Contains more Carbs +49.1%
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +161850%
Contains more Other +∞%
Contains more Carbs +49.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Maple syrup
Maple syrup
2
:
1
Sugar
Sugar
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +71.1%
Maple syrup
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
Sugar
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +71.1%

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 Sugar
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 Maple syrup Sugar Opinion
Net carbs 67.04g 99.98g Sugar
Protein 0.04g 0g Maple syrup
Fats 0.06g 0g Maple syrup
Carbs 67.04g 99.98g Sugar
Calories 260kcal 387kcal Sugar
Fructose 0.52g 0g Maple syrup
Sugar 60.46g 99.8g Maple syrup
Calcium 102mg 1mg Maple syrup
Iron 0.11mg 0.05mg Maple syrup
Magnesium 21mg 0mg Maple syrup
Phosphorus 2mg 0mg Maple syrup
Potassium 212mg 2mg Maple syrup
Sodium 12mg 1mg Sugar
Zinc 1.47mg 0.01mg Maple syrup
Copper 0.018mg 0.007mg Maple syrup
Manganese 2.908mg 0.004mg Maple syrup
Selenium 0.6µg 0.6µg
Vitamin B1 0.066mg 0mg Maple syrup
Vitamin B2 1.27mg 0.019mg Maple syrup
Vitamin B3 0.081mg 0mg Maple syrup
Vitamin B5 0.036mg 0mg Maple syrup
Vitamin B6 0.002mg 0mg Maple syrup
Saturated Fat 0.007g 0g Sugar
Monounsaturated Fat 0.011g 0g Maple syrup
Polyunsaturated fat 0.017g 0g Maple syrup

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup 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
0%
Sugar
Minerals Daily Need Coverage Score
50%
Maple syrup
1%
Sugar

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

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