Coconut Water vs. Maple Syrup
Nutrition comparison of Coconut Water and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and maple syrup:
- Coconut water has signficantly more Vitamin C than maple syrup.
- Maple syrup has more riboflavin, niacin and pantothenic acid.
- Maple syrup is a great source of potassium.
- Maple syrup is an excellent source of calcium.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) 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 coconut water has 93% less calories than maple syrup - maple syrup has 260 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is heavier in protein, lighter in carbs and similar to maple syrup for fat. Coconut water has a macronutrient ratio of 5:95:0 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Maple Syrup | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 95% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and coconut water has 94% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
sugar
Maple syrup is high in sugar and coconut water has 94% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and coconut water has 3.9g of sugar.
Protein
protein
Maple syrup and coconut water contain similar amounts of protein - maple syrup has 0.04g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Both maple syrup and coconut water are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has signficantly more Vitamin C than maple syrup - coconut water has 9.9mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, niacin and pantothenic acid. Both coconut water and maple syrup contain significant amounts of thiamin.
| Coconut Water | Maple Syrup | |
|---|---|---|
| Thiamin | 0.03 MG | 0.066 MG |
| Riboflavin | ~ | 1.27 MG |
| Niacin | ~ | 0.081 MG |
| Pantothenic acid | ~ | 0.036 MG |
| Vitamin B6 | ~ | 0.002 MG |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 13 times more calcium than coconut water - maple syrup has 102mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Maple syrup and coconut water contain similar amounts of iron - maple syrup has 0.11mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Maple syrup is a great source of potassium and it has 28% more potassium than coconut water - maple syrup has 212mg of potassium per 100 grams and coconut water has 165mg of potassium.
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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Maple Syrup (Syrups, maple) .
Coconut Water 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 coconut water contain more calories in 100 grams?Maple syrup is high in calories and coconut water has 90% less calories than maple syrup - maple syrup has 260 calories in 100g and coconut water has 18 calories.
Does maple syrup or coconut water have more carbohydrates?
By weight, maple syrup is high in carbohydrates and coconut water has 90% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does maple syrup or coconut water contain more calcium?
Maple syrup is a rich source of calcium and it has 13 times more calcium than coconut water - maple syrup has 102mg of calcium in 100 grams and coconut water has 7mg of calcium.