Orange Juice vs. Maple Syrup
Nutrition comparison of Orange Juice and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and maple syrup:
- Maple syrup has more riboflavin, however, orange juice contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Maple syrup is an excellent source of calcium.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 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 orange juice has 83% less calories than maple syrup - orange juice has 45 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, orange juice is heavier in protein, lighter in carbs and heavier in fat compared to maple syrup per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Maple Syrup | |
|---|---|---|
| Protein | 6% | ~ |
| Carbohydrates | 90% | 100% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and orange juice has 84% less carbohydrates than maple syrup - orange juice has 10.4g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than maple syrup - orange juice has 0.2g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and orange juice has 86% less sugar than maple syrup - orange juice has 8.4g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Orange juice and maple syrup contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both orange juice and maple syrup are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than maple syrup - orange juice has 50mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Orange juice has more Vitamin A than maple syrup - orange juice has 10ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Orange juice and maple syrup contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Orange juice and maple syrup contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, orange juice contains more niacin, pantothenic acid, Vitamin B6 and folate. Both orange juice and maple syrup contain significant amounts of thiamin.
| Orange Juice | Maple Syrup | |
|---|---|---|
| Thiamin | 0.09 MG | 0.066 MG |
| Riboflavin | 0.03 MG | 1.27 MG |
| Niacin | 0.4 MG | 0.081 MG |
| Pantothenic acid | 0.19 MG | 0.036 MG |
| Vitamin B6 | 0.04 MG | 0.002 MG |
| Folate | 30 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 827% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Orange juice and maple syrup contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Orange juice and maple syrup contain similar amounts of potassium - orange juice has 200mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both orange juice and maple syrup contain small amounts of linoleic acid.
| Orange Juice | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.029 G | 0.017 G |
| Total | 0.029 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Maple Syrup (Syrups, maple) .
Orange Juice 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 orange juice or maple syrup contain more calories in 100 grams?Maple syrup is high in calories and orange juice has 80% less calories than maple syrup - orange juice has 45 calories in 100g and maple syrup has 260 calories.
Does orange juice or maple syrup have more carbohydrates?
By weight, maple syrup is high in carbohydrates and orange juice has 80% fewer carbohydrates than maple syrup - orange juice has 10.4g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does orange juice or maple syrup contain more calcium?
Maple syrup is a rich source of calcium and it has 830% more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and maple syrup has 102mg of calcium.