Cinnamon vs. Maple Syrup
Nutrition comparison of Cinnamon and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cinnamon
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cinnamon and maple syrup:
- Both maple syrup and cinnamon are high in calcium, calories, carbohydrates and potassium.
- Cinnamon is an excellent source of dietary fiber and iron.
- Maple syrup has more thiamin and riboflavin, however, cinnamon contains more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Cinnamon (Spices, cinnamon, ground) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both maple syrup and cinnamon are high in calories. Maple syrup has a little more calories (5%) than cinnamon by weight - maple syrup has 260 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, cinnamon is heavier in protein, lighter in carbs and similar to maple syrup for fat. Cinnamon has a macronutrient ratio of 5:92:3 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cinnamon | Maple Syrup | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 92% | 100% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both maple syrup and cinnamon are high in carbohydrates. Cinnamon has 20% more carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Cinnamon is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - cinnamon has 53.1g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and cinnamon has 96% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Cinnamon has 98 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Both maple syrup and cinnamon are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Cinnamon has more Vitamin C than maple syrup - cinnamon has 3.8mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Cinnamon has more Vitamin A than maple syrup - cinnamon has 15ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Cinnamon has more Vitamin E than maple syrup - cinnamon has 2.3mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Cinnamon has more Vitamin K than maple syrup - cinnamon has 31.2ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more thiamin and riboflavin, however, cinnamon contains more niacin, pantothenic acid, Vitamin B6 and folate.
| Cinnamon | Maple Syrup | |
|---|---|---|
| Thiamin | 0.022 MG | 0.066 MG |
| Riboflavin | 0.041 MG | 1.27 MG |
| Niacin | 1.332 MG | 0.081 MG |
| Pantothenic acid | 0.358 MG | 0.036 MG |
| Vitamin B6 | 0.158 MG | 0.002 MG |
| Folate | 6 UG | ~ |
Minerals
calcium
Both maple syrup and cinnamon are high in calcium. Cinnamon has 882% more calcium than maple syrup - maple syrup has 102mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Cinnamon is an excellent source of iron and it has 74 times more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both maple syrup and cinnamon are high in potassium. Cinnamon has 103% more potassium than maple syrup - maple syrup has 212mg of potassium per 100 grams and cinnamon has 431mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cinnamon and maple syrup contain small amounts of linoleic acid.
| Cinnamon | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.044 G | 0.017 G |
| Total | 0.044 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 Cinnamon or Maple Syrup .
Note: The specific food items compared are: Cinnamon (Spices, cinnamon, ground) and Maple Syrup (Syrups, maple) .
Cinnamon 100g
(
100 g
)
|
Daily Values (%) |
Maple Syrup 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 247KCAL 12% |
|
5% | calories | 5% |
|
260KCAL 13% | |
| 81G 32% |
|
21% | carbohydrates | 5% |
|
67G 27% | |
| 53G 212% |
|
>999% | dietary fiber | 5% |
|
||
| 2.2G | 5% | sugar | >999% | 60G | |||
| 1.2G 2% |
|
>999% | total fat | 5% |
|
0.06G 0.1% | |
| 0.35G 2% |
|
>999% | saturated fat | 5% |
|
||
| 0.25G | >999% | monounsaturated fat | 5% | 0.01G | |||
| 0.07G | 249% | polyunsaturated fat | 5% | 0.02G | |||
| 10MG 1% |
|
5% | sodium | 20% |
|
12MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 15UG 2% |
|
>999% | Vitamin A | 5% |
|
||
| 3.8MG 5% |
|
>999% | Vitamin C | 5% |
|
||
| 1002MG 100% |
|
882% | calcium | 5% |
|
102MG 10% | |
| 8.3MG 46% |
|
>999% | iron | 5% |
|
0.11MG 1% | |
| 60MG 19% |
|
186% | magnesium | 5% |
|
21MG 7% | |
| 431MG 19% |
|
103% | potassium | 5% |
|
212MG 9% | |
| 0.02MG 2% |
|
5% | thiamin (Vit B1) | 249% |
|
0.07MG 6% | |
| 0.04MG 4% |
|
5% | riboflavin (Vit B2) | >999% |
|
1.3MG 116% | |
| 1.3MG 10% |
|
>999% | niacin (Vit B3) | 5% |
|
0.08MG 1% | |
| 0.16MG 12% |
|
>999% | Vitamin B6 | 5% |
|
0MG 0.2% | |
| 0.36MG 7% |
|
798% | pantothenic acid (Vit B5) | 5% |
|
0.04MG 1% | |
| 6UG 2% |
|
>999% | folate (Vit B9) | 5% |
|
||
| 2.3MG 16% |
|
>999% | Vitamin E | 5% |
|
||
| 31UG 35% |
|
>999% | Vitamin K | 5% |
|
||
| 4G 8% |
|
>999% | protein | 5% |
|
0.04G 0.1% | |
| 11MG 3% |
|
587% | choline | 5% |
|
1.6MG 0.4% | |
| 0.34MG 28% |
|
>999% | copper | 5% |
|
0.02MG 2% | |
| 17MG 970% |
|
486% | manganese | 5% |
|
2.9MG 162% | |
| 64MG 9% |
|
>999% | phosphorus | 5% |
|
2MG 0.3% | |
| 3.1UG 6% |
|
417% | selenium | 5% |
|
0.6UG 1% | |
| 1.8MG 23% |
|
20% | zinc | 5% |
|
1.5MG 18% | |
| 11G | 5% | Water | 191% | 32G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does maple syrup or cinnamon contain more calories in 100 grams?Both maple syrup and cinnamon are high in calories. Maple syrup has a little more calories ( 10%) than cinnamon by weight - maple syrup has 260 calories in 100g and cinnamon has 247 calories.
Does maple syrup or cinnamon have more carbohydrates?
By weight, both maple syrup and cinnamon are high in carbohydrates. cinnamon has 20% more carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does maple syrup or cinnamon contain more calcium?
Both maple syrup and cinnamon are high in calcium. Cinnamon has 880% more calcium than maple syrup - maple syrup has 102mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does maple syrup or cinnamon contain more iron?
Cinnamon is an abundant source of iron and it has 74 times more iron than maple syrup - maple syrup has 0.11mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does maple syrup or cinnamon contain more potassium?
Both maple syrup and cinnamon are high in potassium. Cinnamon has 100% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and cinnamon has 431mg of potassium.