Syrups vs Sugars

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Syrups, maple is higher in more vitamins & minerals

Calories (kcal)

Syrups 260
Sugars 387

Protein (g)

Syrups 0.040
Sugars 0

Carbs (g)

Syrups 67.0
Sugars 100.0

Fat (g)

Syrups 0.060
Sugars 0

Fiber (g)

Syrups 0
Sugars 0

Quick answers

Which has more protein?

Syrups, maple — 0.040g vs 0g per 100g.

Which has fewer calories?

Syrups, maple — 260 vs 387 kcal per 100g.

Which is more nutrient-dense?

Syrups, maple scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Syrups Sugars
Energy
Energy 260 kcal 387 kcal
Macronutrients
Water 32.4 g 0.020 g
Protein 0.040 g 0 g
Total lipid (fat) 0.060 g 0 g
Carbohydrate, by difference 67.0 g 100.0 g
Fiber, total dietary 0 g 0 g
Fats & Fatty Acids
Fatty acids, total saturated 0.007 g 0 g
Fatty acids, total monounsaturated 0.011 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.066 mg 0 mg
Riboflavin (Vitamin B2) 1.27 mg 0.019 mg
Niacin (Vitamin B3) 0.081 mg 0 mg
Pantothenic acid (Vitamin B5) 0.036 mg 0 mg
Vitamin B-6 — Pyridoxine 0.002 mg 0 mg
Biotin (Vitamin B7) 0 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 1.60 mg 0 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 0 ug
Carotene, beta 0 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 0 mg 0 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 102 mg 1.00 mg
Iron, Fe 0.110 mg 0.050 mg
Magnesium, Mg 21.0 mg 0 mg
Phosphorus, P 2.00 mg 0 mg
Potassium, K 212 mg 2.00 mg
Sodium, Na 12.0 mg 1.00 mg
Zinc, Zn 1.47 mg 0.010 mg
Copper, Cu 0.018 mg 0.007 mg
Manganese, Mn 2.91 mg 0.004 mg
Selenium, Se 0.600 ug 0.600 ug
Other Nutrients
Energy 1088 kj 1618 kj
Ash 0.470 g 0.010 g
Total Sugars 60.5 g 99.8 g
Sucrose 58.3 g 99.8 g
Glucose 1.60 g 0 g
Fructose 0.520 g 0 g
Lactose 0 g 0 g
Maltose 0 g 0 g
Galactose 0 g 0 g
Fluoride, F — 0 ug
Folic acid (Vitamin B9 — synthetic) 0 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 0 ug 0 ug
Vitamin B-12, added 0 ug 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Vitamin A, IU 0 IU 0 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 0 ug 0 ug
Vitamin E, added 0 mg 0 mg
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 0 ug 0 ug
SFA 4:0 (Butyric acid) 0 g 0 g
SFA 6:0 (Caproic acid) 0 g 0 g
SFA 8:0 (Caprylic acid) 0 g 0 g
SFA 10:0 (Capric acid) 0 g 0 g
SFA 12:0 (Lauric acid) 0 g 0 g
SFA 14:0 (Myristic acid) 0 g 0 g
SFA 16:0 (Palmitic acid) 0.006 g 0 g
SFA 18:0 (Stearic acid) 0.001 g 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.011 g 0 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
Fatty acids, total polyunsaturated 0.017 g 0 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.017 g 0 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0 g 0 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 0 g
Alcohol, ethyl 0 g 0 g
Caffeine 0 mg 0 mg
Theobromine 0 mg 0 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Syrups, maple nutrition facts Sugars, granulated nutrition facts Compare other foods →

Dig deeper — biggest differences

Manganese, Mn +72600% in Syrups, maple Zinc, Zn +14600% in Syrups, maple Potassium, K +10500% in Syrups, maple Calcium, Ca +10100% in Syrups, maple

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