Brown Sugar vs. Maple Syrup
Nutrition comparison of Brown Sugar and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brown sugar
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown sugar and maple syrup:
- Both brown sugar and maple syrup are high in calcium, calories, carbohydrates and sugar.
- Maple syrup has more thiamin and riboflavin, however, brown sugar contains more pantothenic acid and Vitamin B6.
- Maple syrup is a great source of potassium.
USDA sources for nutritional information: Brown Sugar (Sugar, brown) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and maple syrup are high in calories. Brown sugar has 46% more calories than maple syrup - brown sugar has 380 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, brown sugar is similar to maple syrup for protein, carbs and fat. Brown sugar has a macronutrient ratio of 0:100:0 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Sugar | Maple Syrup | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | 100% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both brown sugar and maple syrup are high in carbohydrates. Brown sugar has 46% more carbohydrates than maple syrup - brown sugar has 98.1g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
sugar
Both brown sugar and maple syrup are high in sugar. Brown sugar has 60% more sugar than maple syrup - brown sugar has 97g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Brown sugar and maple syrup contain similar amounts of protein - brown sugar has 0.12g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both maple syrup and brown sugar are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
The B Vitamins
Maple syrup has more thiamin and riboflavin, however, brown sugar contains more pantothenic acid and Vitamin B6. Both brown sugar and maple syrup contain significant amounts of niacin.
| Brown Sugar | Maple Syrup | |
|---|---|---|
| Thiamin | ~ | 0.066 MG |
| Riboflavin | ~ | 1.27 MG |
| Niacin | 0.11 MG | 0.081 MG |
| Pantothenic acid | 0.132 MG | 0.036 MG |
| Vitamin B6 | 0.041 MG | 0.002 MG |
| Folate | 1 UG | ~ |
Minerals
calcium
Both brown sugar and maple syrup are high in calcium. Maple syrup has 23% more calcium than brown sugar - brown sugar has 83mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Brown sugar has 545% more iron than maple syrup - brown sugar has 0.71mg 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 59% more potassium than brown sugar - brown sugar has 133mg of potassium per 100 grams and maple syrup has 212mg of potassium.
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: Brown Sugar (Sugar, brown) and Maple Syrup (Syrups, maple) .
Brown Sugar 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 brown sugar or maple syrup contain more calories in 100 grams?Both brown sugar and maple syrup are high in calories. Brown sugar has 50% more calories than maple syrup - brown sugar has 380 calories in 100g and maple syrup has 260 calories.
Does brown sugar or maple syrup have more carbohydrates?
By weight, both brown sugar and maple syrup are high in carbohydrates. brown sugar has 50% more carbohydrates than maple syrup - brown sugar has 98.1g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does brown sugar or maple syrup contain more calcium?
Both brown sugar and maple syrup are high in calcium. Maple syrup has 20% more calcium than brown sugar - brown sugar has 83mg of calcium in 100 grams and maple syrup has 102mg of calcium.