Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maple syrup
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maple syrup and molasses:
Both molasses and maple syrup are high in calories. Molass has 12% more calories than maple syrup - molass has 290 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, maple syrup is similar to molasses for protein, carbs and fat. Maple syrup has a macronutrient ratio of 0:100:0 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maple Syrup | Molasses | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | 100% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
Both molasses and maple syrup are high in carbohydrates. Molass has 11% more carbohydrates than maple syrup - molass has 74.7g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
Both molasses and maple syrup are high in sugar. Molass has 24% more sugar than maple syrup - molass has 74.7g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Maple syrup and molasses contain similar amounts of protein - maple syrup has 0.04g of protein per 100 grams and molass does not contain significant amounts.
Both molasses and maple syrup are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
Maple syrup has more riboflavin, however, molass contains more niacin, pantothenic acid and Vitamin B6. Both maple syrup and molasses contain significant amounts of thiamin.
| Maple Syrup | Molasses | |
|---|---|---|
| Thiamin | 0.066 MG | 0.041 MG |
| Riboflavin | 1.27 MG | 0.002 MG |
| Niacin | 0.081 MG | 0.93 MG |
| Pantothenic acid | 0.036 MG | 0.804 MG |
| Vitamin B6 | 0.002 MG | 0.67 MG |
Both molasses and maple syrup are high in calcium. Molass has 101% more calcium than maple syrup - molass has 205mg of calcium per 100 grams and maple syrup has 102mg of calcium.
Molass is an excellent source of iron and it has 41 times more iron than maple syrup - molass has 4.7mg of iron per 100 grams and maple syrup has 0.11mg of iron.
Both molasses and maple syrup are high in potassium. Molass has 591% more potassium than maple syrup - molass has 1464mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Comparing omega-6 fatty acids, both maple syrup and molasses contain small amounts of linoleic acid.
| Maple Syrup | Molasses | |
|---|---|---|
| linoleic acid | 0.017 G | 0.05 G |
| Total | 0.017 G | 0.05 G |
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: Maple Syrup (Syrups, maple) and Molasses (Molasses) .
Maple Syrup g
()
|
Daily Values (%) |
Molasses 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 | |||