Olive Oil vs. Maple Syrup
Nutrition comparison of Olive Oil and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and maple syrup:
- Both maple syrup and olive oil are high in calories.
- Maple syrup has more thiamin, riboflavin, niacin and pantothenic acid.
- Maple syrup is a great source of potassium.
- Maple syrup is an excellent source of calcium.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both maple syrup and olive oil are high in calories. Olive oil has 240% more calories than maple syrup - maple syrup has 260 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in carbs, much heavier in fat and similar to maple syrup for protein. Olive oil has a macronutrient ratio of 0:0:100 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Maple Syrup | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | 100% |
| Fat | 100% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and olive oil has less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Maple syrup is high in sugar and olive oil has less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Maple syrup and olive oil contain similar amounts of protein - maple syrup has 0.04g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and maple syrup has 100% less saturated fat than olive oil - maple syrup has 0.01g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin E
Olive oil is an excellent source of Vitamin E and it has more Vitamin E than maple syrup - olive oil has 14.4mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Olive oil has more Vitamin K than maple syrup - olive oil has 60.2ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more thiamin, riboflavin, niacin and pantothenic acid.
| Olive Oil | Maple Syrup | |
|---|---|---|
| Thiamin | ~ | 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 101 times more calcium than olive oil - maple syrup has 102mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Olive oil has 409% more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Maple syrup is a great source of potassium and it has 211 times more potassium than olive oil - maple syrup has 212mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than maple syrup per 100 grams.
| Olive Oil | Maple Syrup | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.017 G |
| Total | 10.176 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: Olive Oil (Oil, olive, salad or cooking) and Maple Syrup (Syrups, maple) .
Olive Oil 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 olive oil contain more calories in 100 grams?Both maple syrup and olive oil are high in calories. Olive oil has 240% more calories than maple syrup - maple syrup has 260 calories in 100g and olive oil has 884 calories.
Does maple syrup or olive oil have more carbohydrates?
By weight, maple syrup is high in carbohydrates and olive oil has fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and olive oil has no carbs..
Does maple syrup or olive oil contain more calcium?
Maple syrup is a rich source of calcium and it has 101 times more calcium than olive oil - maple syrup has 102mg of calcium in 100 grams and olive oil has 1mg of calcium.