Banana vs. Maple Syrup
Nutrition comparison of Banana and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and maple syrup:
- Both maple syrup and banana are high in potassium.
- Banana has signficantly more Vitamin C than maple syrup.
- Banana is a great source of dietary fiber.
- Maple syrup has more riboflavin, however, banana contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Maple syrup is an excellent source of calcium.
USDA sources for nutritional information: Banana (Bananas, raw) 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 banana has 66% less calories than maple syrup - maple syrup has 260 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is heavier in protein, lighter in carbs and similar to maple syrup for fat. Banana has a macronutrient ratio of 5:93:3 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Maple Syrup | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 93% | 100% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and banana has 66% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has more dietary fiber than maple syrup - banana has 2.6g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and banana has 80% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Maple syrup and banana contain similar amounts of protein - maple syrup has 0.04g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both maple syrup and banana are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than maple syrup - banana has 8.7mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Banana and maple syrup contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Banana and maple syrup contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Banana and maple syrup contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, banana contains more niacin, pantothenic acid, Vitamin B6 and folate. Both banana and maple syrup contain significant amounts of thiamin.
| Banana | Maple Syrup | |
|---|---|---|
| Thiamin | 0.031 MG | 0.066 MG |
| Riboflavin | 0.073 MG | 1.27 MG |
| Niacin | 0.665 MG | 0.081 MG |
| Pantothenic acid | 0.334 MG | 0.036 MG |
| Vitamin B6 | 0.367 MG | 0.002 MG |
| Folate | 20 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 19 times more calcium than banana - maple syrup has 102mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Maple syrup and banana contain similar amounts of iron - maple syrup has 0.11mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both maple syrup and banana are high in potassium. Banana has 69% more potassium than maple syrup - maple syrup has 212mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both banana and maple syrup contain small amounts of linoleic acid.
| Banana | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.046 G | 0.017 G |
| Total | 0.046 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: Banana (Bananas, raw) and Maple Syrup (Syrups, maple) .
Banana 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 banana contain more calories in 100 grams?Maple syrup is high in calories and banana has 70% less calories than maple syrup - maple syrup has 260 calories in 100g and banana has 89 calories.
Does maple syrup or banana have more carbohydrates?
By weight, maple syrup is high in carbohydrates and banana has 70% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and banana has 22.8g of carbohydrates.
Does maple syrup or banana contain more calcium?
Maple syrup is a rich source of calcium and it has 19 times more calcium than banana - maple syrup has 102mg of calcium in 100 grams and banana has 5mg of calcium.
Does maple syrup or banana contain more potassium?
Both maple syrup and banana are high in potassium. Banana has 70% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and banana has 358mg of potassium.