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:
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  ~  ~ 
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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  ~ 
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.
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.
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.
Comparing omega6 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 
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% 

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5%  carbohydrates  5% 

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5%  dietary fiber  5% 

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5%  total fat  5% 

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5%  saturated fat  5% 

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G  5%  monounsaturated fat  5%  G  
G  5%  polyunsaturated fat  5%  G  
G  5%  trans fat  5%  G  
MG  5%  cholesterol  5%  MG  
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5%  sodium  5% 

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5%  Vitamins and Minerals  5%  
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5%  Vitamin A  5% 

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5%  Vitamin C  5% 

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5%  calcium  5% 

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5%  iron  5% 

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5%  magnesium  5% 

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5%  potassium  5% 

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5%  thiamin (Vit B1)  5% 

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5%  riboflavin (Vit B2)  5% 

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5%  niacin (Vit B3)  5% 

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5%  Vitamin B6  5% 

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5%  pantothenic acid (Vit B5)  5% 

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5%  folate (Vit B9)  5% 

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5%  Vitamin B12  5% 

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5%  Vitamin E  5% 

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5%  Vitamin K  5% 

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5%  protein  5% 

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5%  biotin (Vit B7)  5% 

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5%  choline  5% 

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5%  chlorine  5% 

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5%  chromium  5% 

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5%  copper  5% 

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5%  fluoride  5% 

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5%  iodine  5% 

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5%  manganese  5% 

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5%  molybdenum  5% 

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5%  phosphorus  5% 

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5%  selenium  5% 

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5%  zinc  5% 

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G  5%  Water  5%  G  
G  5%  Starch  5%  G  
G  5%  Alcohol  5%  G  