Maple Syrup vs. White Sugar
Nutrition comparison of Maple Syrup and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maple syrup
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maple syrup and white sugar:
- Both white sugar and maple syrup are high in calories, carbohydrates and sugar.
- 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.
USDA sources for nutritional information: Maple Syrup (Syrups, maple) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and maple syrup are high in calories. White sugar has 49% more calories than maple syrup - white sugar has 387 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, maple syrup is similar to white sugar for protein, carbs and fat. Maple syrup has a macronutrient ratio of 0:100:0 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maple Syrup | White Sugar | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | 100% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white sugar and maple syrup are high in carbohydrates. White sugar has 49% more carbohydrates than maple syrup - white sugar has 100g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
sugar
Both white sugar and maple syrup are high in sugar. White sugar has 65% more sugar than maple syrup - white sugar has 99.8g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Maple syrup and white sugar contain similar amounts of protein - maple syrup has 0.04g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both maple syrup and white sugar are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
The B Vitamins
Maple syrup has more thiamin, riboflavin, niacin and pantothenic acid.
| Maple Syrup | White Sugar | |
|---|---|---|
| Thiamin | 0.066 MG | ~ |
| Riboflavin | 1.27 MG | 0.019 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 white sugar - white sugar has 1mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
White sugar and maple syrup contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Maple syrup is a great source of potassium and it has 105 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and maple syrup has 212mg of potassium.
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 White Sugar (Sugar, granulated) .
Maple Syrup g
()
|
Daily Values (%) |
White Sugar 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 white sugar or maple syrup contain more calories in 100 grams?Both white sugar and maple syrup are high in calories. White sugar has 50% more calories than maple syrup - white sugar has 387 calories in 100g and maple syrup has 260 calories.
Does white sugar or maple syrup have more carbohydrates?
By weight, both white sugar and maple syrup are high in carbohydrates. white sugar has 50% more carbohydrates than maple syrup - white sugar has 100g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does white sugar or maple syrup contain more calcium?
Maple syrup is a rich source of calcium and it has 101 times more calcium than white sugar - white sugar has 1mg of calcium in 100 grams and maple syrup has 102mg of calcium.