Dates vs. Maple Syrup
Nutrition comparison of Dates and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and maple syrup:
- Both dates and maple syrup are high in calcium, calories, carbohydrates, potassium and sugar.
- Date is an excellent source of dietary fiber.
- Maple syrup has more riboflavin, however, date contains more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Dates (Dates, medjool) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and maple syrup are high in calories. Date has a little more calories (7%) than maple syrup by weight - date has 277 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, dates is similar to maple syrup for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Maple Syrup | |
|---|---|---|
| Protein | 2% | ~ |
| Carbohydrates | 98% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and maple syrup are high in carbohydrates. Date has 12% more carbohydrates than maple syrup - date has 75g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - date has 6.7g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Both dates and maple syrup are high in sugar. Date has a little more sugar (10%) than maple syrup by weight - date has 66.5g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Date has 44 times more protein than maple syrup - date has 1.8g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both maple syrup and dates are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Date has more Vitamin A than maple syrup - date has 7ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Dates and maple syrup contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, date contains more niacin, pantothenic acid, Vitamin B6 and folate. Both dates and maple syrup contain significant amounts of thiamin.
| Dates | Maple Syrup | |
|---|---|---|
| Thiamin | 0.05 MG | 0.066 MG |
| Riboflavin | 0.06 MG | 1.27 MG |
| Niacin | 1.61 MG | 0.081 MG |
| Pantothenic acid | 0.805 MG | 0.036 MG |
| Vitamin B6 | 0.249 MG | 0.002 MG |
| Folate | 15 UG | ~ |
Minerals
calcium
Both dates and maple syrup are high in calcium. Maple syrup has 59% more calcium than date - date has 64mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Date has 718% more iron than maple syrup - date has 0.9mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Both dates and maple syrup are high in potassium. Date has 228% more potassium than maple syrup - date has 696mg of potassium per 100 grams and maple syrup has 212mg 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: Dates (Dates, medjool) and Maple Syrup (Syrups, maple) .
Dates g
()
|
Daily Values (%) |
Maple Syrup 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 dates or maple syrup contain more calories in 100 grams?Both dates and maple syrup are high in calories. Date has a little more calories ( 10%) than maple syrup by weight - date has 277 calories in 100g and maple syrup has 260 calories.
Does dates or maple syrup have more carbohydrates?
By weight, both dates and maple syrup are high in carbohydrates. date has 10% more carbohydrates than maple syrup - date has 75g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does dates or maple syrup contain more calcium?
Both dates and maple syrup are high in calcium. Maple syrup has 60% more calcium than date - date has 64mg of calcium in 100 grams and maple syrup has 102mg of calcium.
Does dates or maple syrup contain more potassium?
Both dates and maple syrup are high in potassium. Date has 230% more potassium than maple syrup - date has 696mg of potassium in 100 grams and maple syrup has 212mg of potassium.