Raisins vs. Maple Syrup
Nutrition comparison of Raisins and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and maple syrup:
- Both raisins and maple syrup are high in calories, carbohydrates and potassium.
- Maple syrup has more riboflavin, however, raisin contains more niacin, Vitamin B6 and folate.
- Maple syrup is an excellent source of calcium.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and maple syrup are high in calories. Raisin has 14% more calories than maple syrup - raisin has 296 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, raisins is lighter in carbs and similar to maple syrup for protein and fat. Raisins has a macronutrient ratio of 3:95:2 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Maple Syrup | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 95% | 100% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and maple syrup are high in carbohydrates. Raisin has 17% more carbohydrates than maple syrup - raisin has 78.5g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - raisin has 6.8g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and raisin has less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 62 times more protein than maple syrup - raisin has 2.5g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both raisins and maple syrup are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
Vitamins
Vitamin C
Raisin has more Vitamin C than maple syrup - raisin has 5.4mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, raisin contains more niacin, Vitamin B6 and folate. Both raisins and maple syrup contain significant amounts of thiamin and pantothenic acid.
| Raisins | Maple Syrup | |
|---|---|---|
| Thiamin | 0.112 MG | 0.066 MG |
| Riboflavin | 0.182 MG | 1.27 MG |
| Niacin | 1.114 MG | 0.081 MG |
| Pantothenic acid | 0.045 MG | 0.036 MG |
| Vitamin B6 | 0.188 MG | 0.002 MG |
| Folate | 3 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 264% more calcium than raisin - raisin has 28mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Raisin is a great source of iron and it has 22 times more iron than maple syrup - raisin has 2.6mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Both raisins and maple syrup are high in potassium. Raisin has 289% more potassium than maple syrup - raisin has 825mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than maple syrup per 100 grams.
| Raisins | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.122 G | 0.017 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Maple Syrup (Syrups, maple) .
Raisins 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 raisins or maple syrup contain more calories in 100 grams?Both raisins and maple syrup are high in calories. Raisin has 10% more calories than maple syrup - raisin has 296 calories in 100g and maple syrup has 260 calories.
Does raisins or maple syrup have more carbohydrates?
By weight, both raisins and maple syrup are high in carbohydrates. raisin has 20% more carbohydrates than maple syrup - raisin has 78.5g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does raisins or maple syrup contain more calcium?
Maple syrup is a rich source of calcium and it has 260% more calcium than raisin - raisin has 28mg of calcium in 100 grams and maple syrup has 102mg of calcium.
Does raisins or maple syrup contain more potassium?
Both raisins and maple syrup are high in potassium. Raisin has 290% more potassium than maple syrup - raisin has 825mg of potassium in 100 grams and maple syrup has 212mg of potassium.