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.
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.
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
()
|
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 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.