Whole Milk vs. Maple Syrup

Nutrition comparison of Whole Milk and Maple Syrup


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole milk versus maple syrup (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole milk and maple syrup:

  • Both maple syrup and whole milk are high in calcium.
  • Maple syrup has 265.4 times less saturated fat than whole milk.
  • Maple syrup has more riboflavin, however, whole milk contains more pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Maple syrup is a great source of potassium.
  • Whole milk has signficantly more Vitamin D than maple syrup.
Detailed nutritional comparison of whole milk and maple syrup is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.


Image of Whole Milk src
Image of Maple Syrup src

Calories and Carbs

calories

Maple syrup is high in calories and whole milk has 77% less calories than maple syrup - maple syrup has 260 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, whole milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to maple syrup per calorie. Whole milk has a macronutrient ratio of 22:30:48 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Maple Syrup
Protein 22% ~
Carbohydrates 30% 100%
Fat 48% ~
Alcohol ~ ~

carbohydrates

Maple syrup is high in carbohydrates and whole milk has 93% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.

sugar

Maple syrup is high in sugar and whole milk has 92% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and whole milk has 5.1g of sugar.

Protein

protein

Whole milk has 77 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Maple syrup has 265.4 times less saturated fat than whole milk - maple syrup has 0.01g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

cholesterol

Maple syrup has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and maple syrup does not contain significant amounts.

Vitamins

Vitamin A

Whole milk has more Vitamin A than maple syrup - whole milk has 46ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.

Vitamin D

Whole milk has signficantly more Vitamin D than maple syrup - whole milk has 51iu of Vitamin D per 100 grams and maple syrup does not contain significant amounts.

Vitamin E

Whole milk and maple syrup contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.

Vitamin K

Whole milk and maple syrup contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.

The B Vitamins

Maple syrup has more riboflavin, however, whole milk contains more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both whole milk and maple syrup contain significant amounts of thiamin and niacin.

Whole Milk Maple Syrup
Thiamin 0.046 MG 0.066 MG
Riboflavin 0.169 MG 1.27 MG
Niacin 0.089 MG 0.081 MG
Pantothenic acid 0.373 MG 0.036 MG
Vitamin B6 0.036 MG 0.002 MG
Folate 5 UG ~
Vitamin B12 0.45 UG ~

Minerals

calcium

Both maple syrup and whole milk are high in calcium. Whole milk has 11% more calcium than maple syrup - maple syrup has 102mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Maple syrup and whole milk contain similar amounts of iron - maple syrup has 0.11mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Maple syrup is a great source of potassium and it has 61% more potassium than whole milk - maple syrup has 212mg of potassium per 100 grams and whole milk has 132mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, whole milk has more linoleic acid than maple syrup per 100 grams.

Whole Milk Maple Syrup
linoleic acid 0.12 G 0.017 G
Total 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Maple Syrup (Syrups, maple) .

Whole Milk g

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choline
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G Water G
G Starch G
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FAQ

Does maple syrup or whole milk contain more calories in 100 grams?
Maple syrup is high in calories and whole milk has 80% less calories than maple syrup - maple syrup has 260 calories in 100g and whole milk has 61 calories.

Does maple syrup or whole milk have more carbohydrates?
By weight, maple syrup is high in carbohydrates and whole milk has 90% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and whole milk has 4.8g of carbohydrates.

Does maple syrup or whole milk contain more calcium?
Both maple syrup and whole milk are high in calcium. Whole milk has 10% more calcium than maple syrup - maple syrup has 102mg of calcium in 100 grams and whole milk has 113mg of calcium.