Maple Syrup vs. Molasses

Nutrition comparison of Maple Syrup and Molasses


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of maple syrup versus molasses (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in maple syrup and molasses:

  • Both molasses and maple syrup are high in calcium, calories, carbohydrates, potassium and sugar.
  • Maple syrup has more riboflavin, however, molass contains more niacin, pantothenic acid and Vitamin B6.
  • Molass is an excellent source of iron.
Detailed nutritional comparison of maple syrup and molasses 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: Maple Syrup (Syrups, maple) and Molasses (Molasses) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both molasses and maple syrup are high in calories. Molass has 12% more calories than maple syrup - molass has 290 calories per 100 grams and maple syrup has 260 calories.

For macronutrient ratios, maple syrup is similar to molasses for protein, carbs and fat. Maple syrup has a macronutrient ratio of 0:100:0 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Maple Syrup Molasses
Protein ~ ~
Carbohydrates 100% 100%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Both molasses and maple syrup are high in carbohydrates. Molass has 11% more carbohydrates than maple syrup - molass has 74.7g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.

sugar

Both molasses and maple syrup are high in sugar. Molass has 24% more sugar than maple syrup - molass has 74.7g of sugar per 100 grams and maple syrup has 60.5g of sugar.

Protein

protein

Maple syrup and molasses contain similar amounts of protein - maple syrup has 0.04g of protein per 100 grams and molass does not contain significant amounts.

Fat

saturated fat

Both molasses and maple syrup are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.

Vitamins

The B Vitamins

Maple syrup has more riboflavin, however, molass contains more niacin, pantothenic acid and Vitamin B6. Both maple syrup and molasses contain significant amounts of thiamin.

Maple Syrup Molasses
Thiamin 0.066 MG 0.041 MG
Riboflavin 1.27 MG 0.002 MG
Niacin 0.081 MG 0.93 MG
Pantothenic acid 0.036 MG 0.804 MG
Vitamin B6 0.002 MG 0.67 MG

Minerals

calcium

Both molasses and maple syrup are high in calcium. Molass has 101% more calcium than maple syrup - molass has 205mg of calcium per 100 grams and maple syrup has 102mg of calcium.

iron

Molass is an excellent source of iron and it has 41 times more iron than maple syrup - molass has 4.7mg of iron per 100 grams and maple syrup has 0.11mg of iron.

potassium

Both molasses and maple syrup are high in potassium. Molass has 591% more potassium than maple syrup - molass has 1464mg 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 maple syrup and molasses contain small amounts of linoleic acid.

Maple Syrup Molasses
linoleic acid 0.017 G 0.05 G
Total 0.017 G 0.05 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: Maple Syrup (Syrups, maple) and Molasses (Molasses) .

Maple Syrup g

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niacin (Vit B3)
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G Water G
G Starch G
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FAQ

Does molasses or maple syrup contain more calories in 100 grams?
Both molasses and maple syrup are high in calories. Molass has 10% more calories than maple syrup - molass has 290 calories in 100g and maple syrup has 260 calories.

Does molasses or maple syrup have more carbohydrates?
By weight, both molasses and maple syrup are high in carbohydrates. molass has 10% more carbohydrates than maple syrup - molass has 74.7g of carbs for 100g and maple syrup has 67g of carbohydrates.

Does molasses or maple syrup contain more calcium?
Both molasses and maple syrup are high in calcium. Molass has 100% more calcium than maple syrup - molass has 205mg of calcium in 100 grams and maple syrup has 102mg of calcium.

Does molasses or maple syrup contain more iron?
Molass is an abundant source of iron and it has 41 times more iron than maple syrup - molass has 4.7mg of iron in 100 grams and maple syrup has 0.11mg of iron.

Does molasses or maple syrup contain more potassium?
Both molasses and maple syrup are high in potassium. Molass has 590% more potassium than maple syrup - molass has 1464mg of potassium in 100 grams and maple syrup has 212mg of potassium.