Granola vs. Maple Syrup
Nutrition comparison of Granola and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and maple syrup:
- Both maple syrup and granola are high in calcium, calories, carbohydrates and potassium.
- Granola has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
- Granola is an excellent source of Vitamin E, dietary fiber, iron and protein.
- Maple syrup has signficantly less saturated fat than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both maple syrup and granola are high in calories. Granola has 88% more calories than maple syrup - maple syrup has 260 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is heavier in protein, much lighter in carbs and much heavier in fat compared to maple syrup per calorie. Granola has a macronutrient ratio of 11:44:45 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Maple Syrup | |
|---|---|---|
| Protein | 11% | ~ |
| Carbohydrates | 44% | 100% |
| Fat | 45% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both maple syrup and granola are high in carbohydrates. Maple syrup has 24% more carbohydrates than granola - maple syrup has 67g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - granola has 8.9g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and granola has 67% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 340 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Maple syrup has signficantly less saturated fat than granola - maple syrup has 0.01g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and maple syrup are low in trans fat - granola has 0.02g of trans fat per 100 grams and maple syrup does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than maple syrup - granola has 1.2mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Granola and maple syrup contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than maple syrup - granola has 11.1mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than maple syrup - granola has 5.3ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Granola has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
| Granola | Maple Syrup | |
|---|---|---|
| Thiamin | 0.548 MG | 0.066 MG |
| Riboflavin | 0.354 MG | 1.27 MG |
| Niacin | 2.739 MG | 0.081 MG |
| Pantothenic acid | 0.752 MG | 0.036 MG |
| Vitamin B6 | 0.37 MG | 0.002 MG |
| Folate | 84 UG | ~ |
Minerals
calcium
Both maple syrup and granola are high in calcium. Maple syrup has 34% more calcium than granola - maple syrup has 102mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 34 times more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both maple syrup and granola are high in potassium. Granola has 154% more potassium than maple syrup - maple syrup has 212mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than maple syrup per 100 grams.
| Granola | Maple Syrup | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.017 G |
| Total | 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Maple Syrup (Syrups, maple) .
Granola 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 granola contain more calories in 100 grams?Both maple syrup and granola are high in calories. Granola has 90% more calories than maple syrup - maple syrup has 260 calories in 100g and granola has 489 calories.
Does maple syrup or granola have more carbohydrates?
By weight, both maple syrup and granola are high in carbohydrates. maple syrup has 20% more carbohydrates than granola - maple syrup has 67g of carbs for 100g and granola has 53.9g of carbohydrates.
Does maple syrup or granola contain more calcium?
Both maple syrup and granola are high in calcium. Maple syrup has 30% more calcium than granola - maple syrup has 102mg of calcium in 100 grams and granola has 76mg of calcium.
Does maple syrup or granola contain more iron?
Granola is an abundant source of iron and it has 34 times more iron than maple syrup - maple syrup has 0.11mg of iron in 100 grams and granola has 4mg of iron.
Does maple syrup or granola contain more potassium?
Both maple syrup and granola are high in potassium. Granola has 150% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and granola has 539mg of potassium.