Apple vs. Maple Syrup
Nutrition comparison of Apple and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and maple syrup:
- Apple is a great source of dietary fiber.
- Maple syrup has more thiamin and riboflavin, however, apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Maple syrup is high in calories and apple has 80% less calories than maple syrup - maple syrup has 260 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in carbs and similar to maple syrup for protein and fat. Apple has a macronutrient ratio of 2:96:3 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Maple Syrup | |
|---|---|---|
| Protein | 2% | ~ |
| Carbohydrates | 96% | 100% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and apple has 79% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than maple syrup - apple has 2.4g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and apple has 83% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Maple syrup and apple contain similar amounts of protein - maple syrup has 0.04g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both maple syrup and apple are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than maple syrup - apple has 4.6mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Apple and maple syrup contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Apple and maple syrup contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Apple and maple syrup contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more thiamin and riboflavin, however, apple contains more Vitamin B6 and folate. Both apple and maple syrup contain significant amounts of niacin and pantothenic acid.
| Apple | Maple Syrup | |
|---|---|---|
| Thiamin | 0.017 MG | 0.066 MG |
| Riboflavin | 0.026 MG | 1.27 MG |
| Niacin | 0.091 MG | 0.081 MG |
| Pantothenic acid | 0.061 MG | 0.036 MG |
| Vitamin B6 | 0.041 MG | 0.002 MG |
| Folate | 3 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 16 times more calcium than apple - maple syrup has 102mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Maple syrup and apple contain similar amounts of iron - maple syrup has 0.11mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Maple syrup is a great source of potassium and it has 98% more potassium than apple - maple syrup has 212mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both apple and maple syrup contain small amounts of linoleic acid.
| Apple | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.043 G | 0.017 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Maple Syrup (Syrups, maple) .
Apple 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 apple contain more calories in 100 grams?Maple syrup is high in calories and apple has 80% less calories than maple syrup - maple syrup has 260 calories in 100g and apple has 52 calories.
Does maple syrup or apple have more carbohydrates?
By weight, maple syrup is high in carbohydrates and apple has 80% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and apple has 13.8g of carbohydrates.
Does maple syrup or apple contain more calcium?
Maple syrup is a rich source of calcium and it has 16 times more calcium than apple - maple syrup has 102mg of calcium in 100 grams and apple has 6mg of calcium.