Peanut Butter vs. Maple Syrup
Nutrition comparison of Peanut Butter and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and maple syrup:
- Both maple syrup and peanut butter are high in calcium, calories and potassium.
- Maple syrup has more riboflavin, however, peanut butter contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than maple syrup.
- Peanut butter has signficantly more iron than maple syrup.
- Peanut butter is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both maple syrup and peanut butter are high in calories. Peanut butter has 127% more calories than maple syrup - maple syrup has 260 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to maple syrup per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Maple Syrup | |
|---|---|---|
| Protein | 15% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 71% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and peanut butter has 68% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - peanut butter has 8g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and peanut butter has 86% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 600 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and maple syrup has 100% less saturated fat than peanut butter - maple syrup has 0.01g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than maple syrup - peanut butter has 6.3mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Peanut butter and maple syrup contain similar amounts of Vitamin K - peanut butter 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, peanut butter contains more niacin, pantothenic acid, Vitamin B6 and folate. Both peanut butter and maple syrup contain significant amounts of thiamin.
| Peanut Butter | Maple Syrup | |
|---|---|---|
| Thiamin | 0.106 MG | 0.066 MG |
| Riboflavin | 0.111 MG | 1.27 MG |
| Niacin | 13.696 MG | 0.081 MG |
| Pantothenic acid | 1.118 MG | 0.036 MG |
| Vitamin B6 | 0.418 MG | 0.002 MG |
| Folate | 92 UG | ~ |
Minerals
calcium
Both maple syrup and peanut butter are high in calcium. Maple syrup has 127% more calcium than peanut butter - maple syrup has 102mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both maple syrup and peanut butter are high in potassium. Peanut butter has 251% more potassium than maple syrup - maple syrup has 212mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than maple syrup per 100 grams.
| Peanut Butter | Maple Syrup | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.017 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Maple Syrup (Syrups, maple) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both maple syrup and peanut butter are high in calories. Peanut butter has 130% more calories than maple syrup - maple syrup has 260 calories in 100g and peanut butter has 589 calories.
Does maple syrup or peanut butter have more carbohydrates?
By weight, maple syrup is high in carbohydrates and peanut butter has 70% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does maple syrup or peanut butter contain more calcium?
Both maple syrup and peanut butter are high in calcium. Maple syrup has 130% more calcium than peanut butter - maple syrup has 102mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does maple syrup or peanut butter contain more potassium?
Both maple syrup and peanut butter are high in potassium. Peanut butter has 250% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and peanut butter has 745mg of potassium.