Agave Syrup vs. White Sugar
Nutrition comparison of Agave Syrup and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
agave syrup
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in agave syrup and white sugar:
- Both white sugar and agave syrup are high in calories, carbohydrates and sugar.
- Agave syrup has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Agave syrup is a great source of Vitamin C.
USDA sources for nutritional information: Agave Syrup (Sweetener, syrup, agave) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and agave syrup are high in calories. White sugar has 25% more calories than agave syrup - white sugar has 387 calories per 100 grams and agave syrup has 310 calories.
For macronutrient ratios, agave syrup is similar to white sugar for protein, carbs and fat. Agave syrup has a macronutrient ratio of 0:100:0 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Agave Syrup | White Sugar | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | 100% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white sugar and agave syrup are high in carbohydrates. White sugar has 31% more carbohydrates than agave syrup - white sugar has 100g of total carbs per 100 grams and agave syrup has 76.4g of carbohydrates.
dietary fiber
Agave syrup has more dietary fiber than white sugar - agave syrup has 0.2g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
Both white sugar and agave syrup are high in sugar. White sugar has 47% more sugar than agave syrup - white sugar has 99.8g of sugar per 100 grams and agave syrup has 68g of sugar.
Protein
protein
Agave syrup and white sugar contain similar amounts of protein - agave syrup has 0.09g of protein per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Agave syrup is a great source of Vitamin C and it has more Vitamin C than white sugar - agave syrup has 17mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Agave syrup has more Vitamin A than white sugar - agave syrup has 8ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Agave syrup has more Vitamin E than white sugar - agave syrup has 0.98mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Agave syrup has more Vitamin K than white sugar - agave syrup has 22.5ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Agave syrup has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Agave Syrup | White Sugar | |
|---|---|---|
| Thiamin | 0.122 MG | ~ |
| Riboflavin | 0.165 MG | 0.019 MG |
| Niacin | 0.689 MG | ~ |
| Vitamin B6 | 0.234 MG | ~ |
| Folate | 30 UG | ~ |
Minerals
calcium
White sugar and agave syrup contain similar amounts of calcium - white sugar has 1mg of calcium per 100 grams and agave syrup has 1mg of calcium.
iron
White sugar and agave syrup contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and agave syrup has 0.09mg of iron.
potassium
White sugar and agave syrup contain similar amounts of potassium - white sugar has 2mg of potassium per 100 grams and agave syrup has 4mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Agave Syrup (Sweetener, syrup, agave) and White Sugar (Sugar, granulated) .
Agave Syrup g
()
|
Daily Values (%) |
White Sugar g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white sugar or agave syrup contain more calories in 100 grams?Both white sugar and agave syrup are high in calories. White sugar has 30% more calories than agave syrup - white sugar has 387 calories in 100g and agave syrup has 310 calories.
Does white sugar or agave syrup have more carbohydrates?
By weight, both white sugar and agave syrup are high in carbohydrates. white sugar has 30% more carbohydrates than agave syrup - white sugar has 100g of carbs for 100g and agave syrup has 76.4g of carbohydrates.