Maple Syrup vs. Sweet Potatoes
Nutrition comparison of Maple Syrup and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maple syrup
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maple syrup and sweet potatoes:
- Both sweet potatoes and maple syrup are high in potassium.
- Maple syrup has more riboflavin, however, sweet potato contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Maple syrup is an excellent source of calcium.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Maple Syrup (Syrups, maple) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Maple syrup is high in calories and sweet potato has 67% less calories than maple syrup - sweet potato has 86 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, maple syrup is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Maple syrup has a macronutrient ratio of 0:100:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maple Syrup | Sweet Potatoes | |
|---|---|---|
| Protein | ~ | 7% |
| Carbohydrates | 100% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and sweet potato has 70% less carbohydrates than maple syrup - sweet potato has 20.1g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than maple syrup - sweet potato has 3g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and sweet potato has 93% less sugar than maple syrup - sweet potato has 4.2g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Sweet potatoes and maple syrup contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both sweet potatoes and maple syrup are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than maple syrup - sweet potato has 2.4mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than maple syrup - sweet potato has 709ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Sweet potatoes and maple syrup contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Sweet potatoes and maple syrup contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, sweet potato contains more niacin, pantothenic acid, Vitamin B6 and folate. Both maple syrup and sweet potatoes contain significant amounts of thiamin.
| Maple Syrup | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.066 MG | 0.078 MG |
| Riboflavin | 1.27 MG | 0.061 MG |
| Niacin | 0.081 MG | 0.557 MG |
| Pantothenic acid | 0.036 MG | 0.8 MG |
| Vitamin B6 | 0.002 MG | 0.209 MG |
| Folate | ~ | 11 UG |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 240% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Sweet potato has 455% more iron than maple syrup - sweet potato has 0.61mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Both sweet potatoes and maple syrup are high in potassium. Sweet potato has 59% more potassium than maple syrup - sweet potato has 337mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both maple syrup and sweet potatoes contain small amounts of linoleic acid.
| Maple Syrup | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.017 G | 0.013 G |
| Total | 0.017 G | 0.013 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: Maple Syrup (Syrups, maple) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Maple Syrup g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or maple syrup contain more calories in 100 grams?Maple syrup is high in calories and sweet potato has 70% less calories than maple syrup - sweet potato has 86 calories in 100g and maple syrup has 260 calories.
Does sweet potatoes or maple syrup have more carbohydrates?
By weight, maple syrup is high in carbohydrates and sweet potato has 70% fewer carbohydrates than maple syrup - sweet potato has 20.1g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does sweet potatoes or maple syrup contain more calcium?
Maple syrup is a rich source of calcium and it has 240% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and maple syrup has 102mg of calcium.
Does sweet potatoes or maple syrup contain more potassium?
Both sweet potatoes and maple syrup are high in potassium. Sweet potato has 60% more potassium than maple syrup - sweet potato has 337mg of potassium in 100 grams and maple syrup has 212mg of potassium.