Honey vs. Maple Syrup
Nutrition comparison of Honey and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honey
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honey and maple syrup:
- Both honey and maple syrup are high in calories, carbohydrates and sugar.
- Maple syrup has more thiamin and riboflavin, however, honey contains more Vitamin B6 and folate.
- Maple syrup is a great source of potassium.
- Maple syrup is an excellent source of calcium.
USDA sources for nutritional information: Honey (Honey) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both honey and maple syrup are high in calories. Honey has 17% more calories than maple syrup - honey has 304 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, honey is similar to maple syrup for protein, carbs and fat. Honey has a macronutrient ratio of 0:100:0 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honey | Maple Syrup | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | 100% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both honey and maple syrup are high in carbohydrates. Honey has 23% more carbohydrates than maple syrup - honey has 82.4g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Honey has more dietary fiber than maple syrup - honey has 0.2g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Both honey and maple syrup are high in sugar. Honey has 36% more sugar than maple syrup - honey has 82.1g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Honey and maple syrup contain similar amounts of protein - honey has 0.3g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both maple syrup and honey are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and honey does not contain significant amounts.
Vitamins
Vitamin C
Honey and maple syrup contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more thiamin and riboflavin, however, honey contains more Vitamin B6 and folate. Both honey and maple syrup contain significant amounts of niacin and pantothenic acid.
| Honey | Maple Syrup | |
|---|---|---|
| Thiamin | ~ | 0.066 MG |
| Riboflavin | 0.038 MG | 1.27 MG |
| Niacin | 0.121 MG | 0.081 MG |
| Pantothenic acid | 0.068 MG | 0.036 MG |
| Vitamin B6 | 0.024 MG | 0.002 MG |
| Folate | 2 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 16 times more calcium than honey - honey has 6mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Honey and maple syrup contain similar amounts of iron - honey has 0.42mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Maple syrup is a great source of potassium and it has 308% more potassium than honey - honey has 52mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Honey or Maple Syrup .
Note: The specific food items compared are: Honey (Honey) and Maple Syrup (Syrups, maple) .
Honey 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 honey or maple syrup contain more calories in 100 grams?Both honey and maple syrup are high in calories. Honey has 20% more calories than maple syrup - honey has 304 calories in 100g and maple syrup has 260 calories.
Does honey or maple syrup have more carbohydrates?
By weight, both honey and maple syrup are high in carbohydrates. honey has 20% more carbohydrates than maple syrup - honey has 82.4g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does honey or maple syrup contain more calcium?
Maple syrup is a rich source of calcium and it has 16 times more calcium than honey - honey has 6mg of calcium in 100 grams and maple syrup has 102mg of calcium.