Greek Yogurt vs. Maple Syrup
Nutrition comparison of Greek Yogurt and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and maple syrup:
- Both maple syrup and greek yogurt are high in calcium.
- Greek yogurt has signficantly more Vitamin A than maple syrup.
- Greek yogurt is a great source of protein.
- Maple syrup has 174.7 times less saturated fat than greek yogurt.
- Maple syrup has more riboflavin, however, greek yogurt contains more pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Maple syrup is a great source of potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) 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 greek yogurt has 72% less calories than maple syrup - maple syrup has 260 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to maple syrup per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Maple Syrup | |
|---|---|---|
| Protein | 55% | ~ |
| Carbohydrates | 22% | 100% |
| Fat | 24% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and greek yogurt has 94% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
sugar
Maple syrup is high in sugar and greek yogurt has 94% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 247 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Maple syrup has 174.7 times less saturated fat than greek yogurt - maple syrup has 0.01g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and maple syrup are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and maple syrup does not contain significant amounts.
cholesterol
Maple syrup has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and maple syrup does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than maple syrup - greek yogurt has 0.8mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than maple syrup - greek yogurt has 90ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Greek yogurt and maple syrup contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Greek yogurt and maple syrup contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, greek yogurt contains more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both greek yogurt and maple syrup contain significant amounts of thiamin and niacin.
| Greek Yogurt | Maple Syrup | |
|---|---|---|
| Thiamin | 0.044 MG | 0.066 MG |
| Riboflavin | 0.233 MG | 1.27 MG |
| Niacin | 0.197 MG | 0.081 MG |
| Pantothenic acid | 0.47 MG | 0.036 MG |
| Vitamin B6 | 0.055 MG | 0.002 MG |
| Folate | 12 UG | ~ |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both maple syrup and greek yogurt are high in calcium. Greek yogurt has 13% more calcium than maple syrup - maple syrup has 102mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Maple syrup and greek yogurt contain similar amounts of iron - maple syrup has 0.11mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Maple syrup is a great source of potassium and it has 50% more potassium than greek yogurt - maple syrup has 212mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than maple syrup per 100 grams.
| Greek Yogurt | Maple Syrup | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.017 G |
| Total | 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Maple Syrup (Syrups, maple) .
Greek Yogurt 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 maple syrup or greek yogurt contain more calories in 100 grams?Maple syrup is high in calories and greek yogurt has 70% less calories than maple syrup - maple syrup has 260 calories in 100g and greek yogurt has 73 calories.
Is maple syrup or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 247 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and greek yogurt has 10g of protein.
Does maple syrup or greek yogurt have more carbohydrates?
By weight, maple syrup is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does maple syrup or greek yogurt contain more calcium?
Both maple syrup and greek yogurt are high in calcium. Greek yogurt has 10% more calcium than maple syrup - maple syrup has 102mg of calcium in 100 grams and greek yogurt has 115mg of calcium.