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.
Detailed nutritional comparison of greek yogurt 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.


Image of Greek Yogurt src
Image of Maple Syrup src

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 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 Greek Yogurt or Maple Syrup .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Maple Syrup (Syrups, maple) .

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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.