Mint vs. Maple Syrup
Nutrition comparison of Mint and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and maple syrup:
- Both maple syrup and mint are high in calcium and potassium.
- Maple syrup has more riboflavin, however, mint contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Mint is an excellent source of Vitamin A, Vitamin C, dietary fiber and iron.
USDA sources for nutritional information: Mint (Peppermint, fresh) 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 mint has 73% less calories than maple syrup - maple syrup has 260 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is heavier in protein, much lighter in carbs and heavier in fat compared to maple syrup per calorie. Mint has a macronutrient ratio of 18:72:10 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Maple Syrup | |
|---|---|---|
| Protein | 18% | ~ |
| Carbohydrates | 72% | 100% |
| Fat | 10% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and mint has 78% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Mint is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - mint has 8g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and mint has less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and mint does not contain significant amounts.
Protein
protein
Mint has 92 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Both maple syrup and mint are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Mint is an excellent source of Vitamin C and it has more Vitamin C than maple syrup - mint has 31.8mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Mint is an excellent source of Vitamin A and it has more Vitamin A than maple syrup - mint has 212ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, mint contains more niacin, pantothenic acid, Vitamin B6 and folate. Both mint and maple syrup contain significant amounts of thiamin.
| Mint | Maple Syrup | |
|---|---|---|
| Thiamin | 0.082 MG | 0.066 MG |
| Riboflavin | 0.266 MG | 1.27 MG |
| Niacin | 1.706 MG | 0.081 MG |
| Pantothenic acid | 0.338 MG | 0.036 MG |
| Vitamin B6 | 0.129 MG | 0.002 MG |
| Folate | 114 UG | ~ |
Minerals
calcium
Both maple syrup and mint are high in calcium. Mint has 138% more calcium than maple syrup - maple syrup has 102mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Mint is an excellent source of iron and it has 45 times more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both maple syrup and mint are high in potassium. Mint has 168% more potassium than maple syrup - maple syrup has 212mg of potassium per 100 grams and mint has 569mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mint has more linoleic acid than maple syrup per 100 grams.
| Mint | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.069 G | 0.017 G |
| Total | 0.069 G | 0.017 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Mint or Maple Syrup .
Note: The specific food items compared are: Mint (Peppermint, fresh) and Maple Syrup (Syrups, maple) .
Mint 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 mint contain more calories in 100 grams?Maple syrup is high in calories and mint has 70% less calories than maple syrup - maple syrup has 260 calories in 100g and mint has 70 calories.
Does maple syrup or mint have more carbohydrates?
By weight, maple syrup is high in carbohydrates and mint has 80% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and mint has 14.9g of carbohydrates.
Does maple syrup or mint contain more calcium?
Both maple syrup and mint are high in calcium. Mint has 140% more calcium than maple syrup - maple syrup has 102mg of calcium in 100 grams and mint has 243mg of calcium.
Does maple syrup or mint contain more iron?
Mint is an abundant source of iron and it has 45 times more iron than maple syrup - maple syrup has 0.11mg of iron in 100 grams and mint has 5.1mg of iron.
Does maple syrup or mint contain more potassium?
Both maple syrup and mint are high in potassium. Mint has 170% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and mint has 569mg of potassium.