Almonds vs. Maple Syrup
Nutrition comparison of Almonds and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and maple syrup:
- Both maple syrup and almonds are high in calcium, calories and potassium.
- Almond has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and protein.
- Maple syrup has signficantly less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both maple syrup and almonds are high in calories. Almond has 123% more calories than maple syrup - maple syrup has 260 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to maple syrup per calorie. Almonds has a macronutrient ratio of 14:14:73 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Maple Syrup | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 73% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and almond has 68% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - almond has 12.5g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and almond has 93% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 527 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Maple syrup has signficantly less saturated fat than almond - maple syrup has 0.01g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and maple syrup are low in trans fat - almond has 0.02g of trans fat per 100 grams and maple syrup does not contain significant amounts.
Vitamins
Vitamin A
Almonds and maple syrup contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than maple syrup - almond has 25.6mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Almond has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both almonds and maple syrup contain significant amounts of riboflavin.
| Almonds | Maple Syrup | |
|---|---|---|
| Thiamin | 0.205 MG | 0.066 MG |
| Riboflavin | 1.138 MG | 1.27 MG |
| Niacin | 3.618 MG | 0.081 MG |
| Pantothenic acid | 0.471 MG | 0.036 MG |
| Vitamin B6 | 0.137 MG | 0.002 MG |
| Folate | 44 UG | ~ |
Minerals
calcium
Both maple syrup and almonds are high in calcium. Almond has 164% more calcium than maple syrup - maple syrup has 102mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 32 times more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both maple syrup and almonds are high in potassium. Almond has 246% more potassium than maple syrup - maple syrup has 212mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than maple syrup per 100 grams.
| Almonds | Maple Syrup | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.017 G |
| Total | 12.326 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: Almonds (Nuts, almonds) and Maple Syrup (Syrups, maple) .
Almonds 143g
(
cup, whole
)
|
Daily Values (%) |
Maple Syrup 20g
(
tbsp
)
|
|||||
|---|---|---|---|---|---|---|---|
| 828KCAL 41% |
|
>999% | calories | 5% |
|
52KCAL 3% | |
| 31G 12% |
|
138% | carbohydrates | 5% |
|
13G 5% | |
| 18G 72% |
|
>999% | dietary fiber | 5% |
|
||
| 6.2G | 5% | sugar | 94% | 12G | |||
| 71G 112% |
|
>999% | total fat | 5% |
|
||
| 5.4G 30% |
|
>999% | saturated fat | 5% |
|
||
| 45G | >999% | monounsaturated fat | 5% | 0G | |||
| 18G | >999% | polyunsaturated fat | 5% | 0G | |||
| 0.02G | >999% | trans fat | 5% | ||||
| 1.4MG 0.1% |
|
5% | sodium | 71% |
|
2.4MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 0.86UG 0.1% |
|
>999% | Vitamin A | 5% |
|
||
| 385MG 39% |
|
>999% | calcium | 5% |
|
20MG 2% | |
| 5.3MG 30% |
|
>999% | iron | 5% |
|
0.02MG 0.1% | |
| 386MG 125% |
|
>999% | magnesium | 5% |
|
4.2MG 1% | |
| 1048MG 46% |
|
>999% | potassium | 5% |
|
42MG 2% | |
| 0.29MG 27% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.01MG 1% | |
| 1.6MG 148% |
|
540% | riboflavin (Vit B2) | 5% |
|
0.25MG 23% | |
| 5.2MG 37% |
|
>999% | niacin (Vit B3) | 5% |
|
0.02MG 0.1% | |
| 0.2MG 15% |
|
>999% | Vitamin B6 | 5% |
|
||
| 0.67MG 14% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.01MG 0.1% | |
| 63UG 16% |
|
>999% | folate (Vit B9) | 5% |
|
||
| 37MG 244% |
|
>999% | Vitamin E | 5% |
|
||
| 30G 61% |
|
>999% | protein | 5% |
|
||
| 75MG 18% |
|
>999% | choline | 5% |
|
0.32MG 0.1% | |
| 1.5MG 123% |
|
>999% | copper | 5% |
|
0MG 0.3% | |
| 3.1MG 173% |
|
434% | manganese | 5% |
|
0.58MG 32% | |
| 688MG 98% |
|
>999% | phosphorus | 5% |
|
0.4MG 0.1% | |
| 5.9UG 11% |
|
>999% | selenium | 5% |
|
0.12UG 0.2% | |
| 4.5MG 56% |
|
>999% | zinc | 5% |
|
0.29MG 4% | |
| 6.3G | 5% | Water | 3% | 6.5G | |||
| 1G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol. |
|||||||
FAQ
Does maple syrup or almonds contain more calories in 100 grams?Both maple syrup and almonds are high in calories. Almond has 120% more calories than maple syrup - maple syrup has 260 calories in 100g and almond has 579 calories.
Does maple syrup or almonds have more carbohydrates?
By weight, maple syrup is high in carbohydrates and almond has 70% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and almond has 21.6g of carbohydrates.
Does maple syrup or almonds contain more calcium?
Both maple syrup and almonds are high in calcium. Almond has 160% more calcium than maple syrup - maple syrup has 102mg of calcium in 100 grams and almond has 269mg of calcium.
Does maple syrup or almonds contain more iron?
Almond is an abundant source of iron and it has 32 times more iron than maple syrup - maple syrup has 0.11mg of iron in 100 grams and almond has 3.7mg of iron.
Does maple syrup or almonds contain more potassium?
Both maple syrup and almonds are high in potassium. Almond has 250% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and almond has 733mg of potassium.