Egg vs. Maple Syrup
Nutrition comparison of Egg and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and maple syrup:
- Both maple syrup and egg are high in calcium and calories.
- Egg has signficantly more iron than maple syrup.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- Maple syrup has 445.5 times less saturated fat than egg.
- Maple syrup has more riboflavin, however, egg contains more pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Maple syrup is a great source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both maple syrup and egg are high in calories. Maple syrup has 82% more calories than egg - maple syrup has 260 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to maple syrup per calorie. Egg has a macronutrient ratio of 36:2:62 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Maple Syrup | |
|---|---|---|
| Protein | 36% | ~ |
| Carbohydrates | 2% | 100% |
| Fat | 62% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and egg has 99% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
sugar
Maple syrup is high in sugar and egg has 99% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 313 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Maple syrup has 445.5 times less saturated fat than egg - maple syrup has 0.01g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and maple syrup are low in trans fat - egg has 0.04g of trans fat per 100 grams and maple syrup does not contain significant amounts.
cholesterol
Egg is high in cholesterol and maple syrup has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and maple syrup does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than maple syrup - egg has 160ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than maple syrup - egg has 82iu of Vitamin D per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than maple syrup - egg has 1.1mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Egg and maple syrup contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, egg contains more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg and maple syrup contain significant amounts of thiamin and niacin.
| Egg | Maple Syrup | |
|---|---|---|
| Thiamin | 0.04 MG | 0.066 MG |
| Riboflavin | 0.457 MG | 1.27 MG |
| Niacin | 0.075 MG | 0.081 MG |
| Pantothenic acid | 1.533 MG | 0.036 MG |
| Vitamin B6 | 0.17 MG | 0.002 MG |
| Folate | 47 UG | ~ |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both maple syrup and egg are high in calcium. Maple syrup has 82% more calcium than egg - maple syrup has 102mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Maple syrup is a great source of potassium and it has 54% more potassium than egg - maple syrup has 212mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than maple syrup per 100 grams.
| Egg | Maple Syrup | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.017 G |
| Total | 1.577 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: Egg (Egg, whole, raw, fresh) and Maple Syrup (Syrups, maple) .
Egg 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 maple syrup or egg contain more calories in 100 grams?Both maple syrup and egg are high in calories. Maple syrup has 80% more calories than egg - maple syrup has 260 calories in 100g and egg has 143 calories.
Is maple syrup or egg better for protein?
Egg is a fantastic source of protein and it has 313 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and egg has 12.6g of protein.
Does maple syrup or egg have more carbohydrates?
By weight, maple syrup is high in carbohydrates and egg has 100% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and egg has 0.72g of carbohydrates.
Does maple syrup or egg contain more calcium?
Both maple syrup and egg are high in calcium. Maple syrup has 80% more calcium than egg - maple syrup has 102mg of calcium in 100 grams and egg has 56mg of calcium.