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.
Detailed nutritional comparison of almonds 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: Almonds (Nuts, almonds) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Maple Syrup src

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 14:14:72 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 72% ~
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Almonds or Maple Syrup .

Note: The specific food items compared are: Almonds (Nuts, almonds) and Maple Syrup (Syrups, maple) .

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G Water G
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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.