Mango vs. Maple Syrup
Nutrition comparison of Mango and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and maple syrup:
- Mango has signficantly more dietary fiber than maple syrup.
- Mango is an excellent source of Vitamin C.
- Maple syrup has more riboflavin, however, mango contains more niacin, pantothenic acid, 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: Mango (Mangos, 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 mango has 77% less calories than maple syrup - maple syrup has 260 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is heavier in protein, lighter in carbs and heavier in fat compared to maple syrup per calorie. Mango has a macronutrient ratio of 5:90:5 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Maple Syrup | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 90% | 100% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and mango has 78% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Mango has signficantly more dietary fiber than maple syrup - mango has 1.6g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and mango has 77% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Maple syrup and mango contain similar amounts of protein - maple syrup has 0.04g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Both maple syrup and mango are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than maple syrup - mango has 36.4mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than maple syrup - mango has 54ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Mango has more Vitamin E than maple syrup - mango has 0.9mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Mango and maple syrup contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, mango contains more niacin, pantothenic acid, Vitamin B6 and folate. Both mango and maple syrup contain significant amounts of thiamin.
| Mango | Maple Syrup | |
|---|---|---|
| Thiamin | 0.028 MG | 0.066 MG |
| Riboflavin | 0.038 MG | 1.27 MG |
| Niacin | 0.669 MG | 0.081 MG |
| Pantothenic acid | 0.197 MG | 0.036 MG |
| Vitamin B6 | 0.119 MG | 0.002 MG |
| Folate | 43 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 827% more calcium than mango - maple syrup has 102mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Maple syrup and mango contain similar amounts of iron - maple syrup has 0.11mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Maple syrup is a great source of potassium and it has 26% more potassium than mango - maple syrup has 212mg of potassium per 100 grams and mango has 168mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both mango and maple syrup contain small amounts of linoleic acid.
| Mango | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.019 G | 0.017 G |
| Total | 0.019 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: Mango (Mangos, raw) and Maple Syrup (Syrups, maple) .
Mango 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 mango contain more calories in 100 grams?Maple syrup is high in calories and mango has 80% less calories than maple syrup - maple syrup has 260 calories in 100g and mango has 60 calories.
Does maple syrup or mango have more carbohydrates?
By weight, maple syrup is high in carbohydrates and mango has 80% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and mango has 15g of carbohydrates.
Does maple syrup or mango contain more calcium?
Maple syrup is a rich source of calcium and it has 830% more calcium than mango - maple syrup has 102mg of calcium in 100 grams and mango has 11mg of calcium.