Almond Butter vs. Maple Syrup
Nutrition comparison of Almond Butter and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and maple syrup:
- Both almond butter and maple syrup are high in calcium, calories and potassium.
- Almond butter has more niacin, pantothenic acid, Vitamin B6 and folate.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron and protein.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and maple syrup are high in calories. Almond butter has 136% more calories than maple syrup - almond butter has 614 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, almond butter is heavier in protein, much lighter in carbs and much heavier in fat compared to maple syrup per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Maple Syrup | |
|---|---|---|
| Protein | 13% | ~ |
| Carbohydrates | 11% | 100% |
| Fat | 76% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and almond butter has 72% less carbohydrates than maple syrup - almond butter has 18.8g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - almond butter has 10.3g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and almond butter has 90% less sugar than maple syrup - almond butter has 6.3g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 523 times more protein than maple syrup - almond butter has 21g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and maple syrup has 100% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
Vitamins
Vitamin A
Almond butter and maple syrup contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than maple syrup - almond butter has 24.2mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Almond butter has more niacin, pantothenic acid, Vitamin B6 and folate. Both almond butter and maple syrup contain significant amounts of thiamin and riboflavin.
| Almond Butter | Maple Syrup | |
|---|---|---|
| Thiamin | 0.041 MG | 0.066 MG |
| Riboflavin | 0.939 MG | 1.27 MG |
| Niacin | 3.155 MG | 0.081 MG |
| Pantothenic acid | 0.318 MG | 0.036 MG |
| Vitamin B6 | 0.103 MG | 0.002 MG |
| Folate | 53 UG | ~ |
Minerals
calcium
Both almond butter and maple syrup are high in calcium. Almond butter has 240% more calcium than maple syrup - almond butter has 347mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Almond butter is an excellent source of iron and it has 30 times more iron than maple syrup - almond butter has 3.5mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Both almond butter and maple syrup are high in potassium. Almond butter has 253% more potassium than maple syrup - almond butter has 748mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than maple syrup per 100 grams.
| Almond Butter | Maple Syrup | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.017 G |
| Total | 13.616 G | 0.017 G |
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: Almond Butter (Nuts, almond butter, plain, with salt added) and Maple Syrup (Syrups, maple) .
Almond Butter g
()
|
Daily Values (%) |
Maple Syrup g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 almond butter or maple syrup contain more calories in 100 grams?Both almond butter and maple syrup are high in calories. Almond butter has 140% more calories than maple syrup - almond butter has 614 calories in 100g and maple syrup has 260 calories.
Does almond butter or maple syrup have more carbohydrates?
By weight, maple syrup is high in carbohydrates and almond butter has 70% fewer carbohydrates than maple syrup - almond butter has 18.8g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does almond butter or maple syrup contain more calcium?
Both almond butter and maple syrup are high in calcium. Almond butter has 240% more calcium than maple syrup - almond butter has 347mg of calcium in 100 grams and maple syrup has 102mg of calcium.
Does almond butter or maple syrup contain more iron?
Almond butter is an abundant source of iron and it has 30 times more iron than maple syrup - almond butter has 3.5mg of iron in 100 grams and maple syrup has 0.11mg of iron.
Does almond butter or maple syrup contain more potassium?
Both almond butter and maple syrup are high in potassium. Almond butter has 250% more potassium than maple syrup - almond butter has 748mg of potassium in 100 grams and maple syrup has 212mg of potassium.