Lemon juice vs. Maple Syrup
Nutrition comparison of Lemon Juice and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon juice
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon juice and maple syrup:
- Lemon juice is an excellent source of Vitamin C.
- Maple syrup has more thiamin and riboflavin, however, lemon juice contains more pantothenic acid, Vitamin B6 and folate.
- Maple syrup is a great source of potassium.
- Maple syrup is an excellent source of calcium.
USDA sources for nutritional information: Lemon juice (Lemon juice, raw) 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 lemon juice has 92% less calories than maple syrup - lemon juice has 22 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, lemon juice is heavier in protein, lighter in carbs and heavier in fat compared to maple syrup per calorie. Lemon juice has a macronutrient ratio of 5:88:7 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon juice | Maple Syrup | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 88% | 100% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and lemon juice has 90% less carbohydrates than maple syrup - lemon juice has 6.9g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Lemon juice has more dietary fiber than maple syrup - lemon juice has 0.3g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and lemon juice has 96% less sugar than maple syrup - lemon juice has 2.5g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Lemon juice and maple syrup contain similar amounts of protein - lemon juice has 0.35g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both lemon juice and maple syrup are low in saturated fat - lemon juice has 0.04g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
Vitamins
Vitamin C
Lemon juice is an excellent source of Vitamin C and it has more Vitamin C than maple syrup - lemon juice has 38.7mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Lemon juice and maple syrup contain similar amounts of Vitamin A - lemon juice has 1.8ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Lemon juice and maple syrup contain similar amounts of Vitamin E - lemon juice has 0.15mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more thiamin and riboflavin, however, lemon juice contains more pantothenic acid, Vitamin B6 and folate. Both lemon juice and maple syrup contain significant amounts of niacin.
| Lemon juice | Maple Syrup | |
|---|---|---|
| Thiamin | 0.024 MG | 0.066 MG |
| Riboflavin | 0.015 MG | 1.27 MG |
| Niacin | 0.091 MG | 0.081 MG |
| Pantothenic acid | 0.131 MG | 0.036 MG |
| Vitamin B6 | 0.046 MG | 0.002 MG |
| Folate | 20 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 16 times more calcium than lemon juice - lemon juice has 6mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Lemon juice and maple syrup contain similar amounts of iron - lemon juice has 0.08mg 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 106% more potassium than lemon juice - lemon juice has 103mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both lemon juice and maple syrup contain small amounts of linoleic acid.
| Lemon juice | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.012 G | 0.017 G |
| Total | 0.012 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: Lemon juice (Lemon juice, raw) and Maple Syrup (Syrups, maple) .
Lemon juice 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 lemon juice or maple syrup contain more calories in 100 grams?Maple syrup is high in calories and lemon juice has 90% less calories than maple syrup - lemon juice has 22 calories in 100g and maple syrup has 260 calories.
Does lemon juice or maple syrup have more carbohydrates?
By weight, maple syrup is high in carbohydrates and lemon juice has 90% fewer carbohydrates than maple syrup - lemon juice has 6.9g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does lemon juice or maple syrup contain more calcium?
Maple syrup is a rich source of calcium and it has 16 times more calcium than lemon juice - lemon juice has 6mg of calcium in 100 grams and maple syrup has 102mg of calcium.