Maple Syrup vs. Nori
Nutrition comparison of Maple Syrup and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maple syrup
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maple syrup and nori:
- Both nori and maple syrup are high in calcium and potassium.
- Maple syrup has more riboflavin, however, nori contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Nori has signficantly more iron than maple syrup.
- Nori has signficantly more protein than maple syrup.
- Nori is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Maple Syrup (Syrups, maple) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Maple syrup is high in calories and nori has 87% less calories than maple syrup - nori has 35 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, maple syrup is much lighter in protein, much heavier in carbs and similar to nori for fat. Maple syrup has a macronutrient ratio of 0:100:0 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maple Syrup | Nori | |
|---|---|---|
| Protein | ~ | 67% |
| Carbohydrates | 100% | 33% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and nori has 92% less carbohydrates than maple syrup - nori has 5.1g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Nori has more dietary fiber than maple syrup - nori has 0.3g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and nori has 99% less sugar than maple syrup - nori has 0.49g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Nori has signficantly more protein than maple syrup - nori has 5.8g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both nori and maple syrup are low in saturated fat - nori has 0.06g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than maple syrup - nori has 39mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than maple syrup - nori has 260ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Nori has more Vitamin E than maple syrup - nori has 1mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Nori and maple syrup contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, nori contains more niacin, pantothenic acid, Vitamin B6 and folate. Both maple syrup and nori contain significant amounts of thiamin.
| Maple Syrup | Nori | |
|---|---|---|
| Thiamin | 0.066 MG | 0.098 MG |
| Riboflavin | 1.27 MG | 0.446 MG |
| Niacin | 0.081 MG | 1.47 MG |
| Pantothenic acid | 0.036 MG | 0.521 MG |
| Vitamin B6 | 0.002 MG | 0.159 MG |
| Folate | ~ | 146 UG |
Minerals
calcium
Both nori and maple syrup are high in calcium. Maple syrup has 46% more calcium than nori - nori has 70mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Nori has signficantly more iron than maple syrup - nori has 1.8mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Both nori and maple syrup are high in potassium. Nori has 68% more potassium than maple syrup - nori has 356mg 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 nori contain small amounts of linoleic acid.
| Maple Syrup | Nori | |
|---|---|---|
| linoleic acid | 0.017 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.017 G | 0.013 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 Nori (Seaweed, laver, raw) .
Maple Syrup 20g
(
tbsp
)
|
Daily Values (%) |
Nori 3g
(
sheet
)
|
|||||
|---|---|---|---|---|---|---|---|
| 52KCAL 3% |
|
>999% | calories | 5% |
|
||
| 13G 5% |
|
>999% | carbohydrates | 5% |
|
0.13G 0.1% | |
|
|
5% | dietary fiber | >999% |
|
|||
| 12G | >999% | sugar | 5% | 0.01G | |||
|
|
5% | total fat | 5% |
|
|||
|
|
5% | saturated fat | 5% |
|
|||
| 0G | 5% | monounsaturated fat | 5% | 0G | |||
| 0G | 5% | polyunsaturated fat | 5% | 0G | |||
| 2.4MG 0.2% |
|
100% | sodium | 5% |
|
1.2MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
6.8UG 1% | ||
|
|
5% | Vitamin C | >999% |
|
1MG 1% | ||
| 20MG 2% |
|
>999% | calcium | 5% |
|
1.8MG 0.2% | |
| 0.02MG 0.1% |
|
5% | iron | 149% |
|
0.05MG 0.3% | |
| 4.2MG 1% |
|
>999% | magnesium | 5% |
|
||
| 42MG 2% |
|
352% | potassium | 5% |
|
9.3MG 0.4% | |
| 0.01MG 1% |
|
>999% | thiamin (Vit B1) | 5% |
|
0MG 0.2% | |
| 0.25MG 23% |
|
>999% | riboflavin (Vit B2) | 5% |
|
0.01MG 1% | |
| 0.02MG 0.1% |
|
5% | niacin (Vit B3) | 100% |
|
0.04MG 0.3% | |
|
|
5% | Vitamin B6 | 5% |
|
0MG 0.3% | ||
| 0.01MG 0.1% |
|
5% | pantothenic acid (Vit B5) | 5% |
|
0.01MG 0.3% | |
|
|
5% | folate (Vit B9) | >999% |
|
3.8UG 1% | ||
|
|
5% | Vitamin E | >999% |
|
0.03MG 0.2% | ||
|
|
5% | Vitamin K | >999% |
|
0.1UG 0.1% | ||
|
|
5% | protein | >999% |
|
0.15G 0.3% | ||
| 0.32MG 0.1% |
|
19% | choline | 5% |
|
0.27MG 0.1% | |
| 0MG 0.3% |
|
5% | copper | >999% |
|
0.01MG 1% | |
| 0.58MG 32% |
|
>999% | manganese | 5% |
|
0.03MG 1% | |
| 0.4MG 0.1% |
|
5% | phosphorus | 275% |
|
1.5MG 0.2% | |
| 0.12UG 0.2% |
|
498% | selenium | 5% |
|
||
| 0.29MG 4% |
|
864% | zinc | 5% |
|
0.03MG 0.3% | |
| 6.5G | 195% | Water | 5% | 2.2G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does nori or maple syrup contain more calories in 100 grams?Maple syrup is high in calories and nori has 90% less calories than maple syrup - nori has 35 calories in 100g and maple syrup has 260 calories.
Is nori or maple syrup better for protein?
Nori has signficantly more protein than maple syrup - nori has 5.8g of protein per 100 grams and maple syrup has 0.04g of protein.
Does nori or maple syrup have more carbohydrates?
By weight, maple syrup is high in carbohydrates and nori has 90% fewer carbohydrates than maple syrup - nori has 5.1g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does nori or maple syrup contain more calcium?
Both nori and maple syrup are high in calcium. Maple syrup has 50% more calcium than nori - nori has 70mg of calcium in 100 grams and maple syrup has 102mg of calcium.
Does nori or maple syrup contain more potassium?
Both nori and maple syrup are high in potassium. Nori has 70% more potassium than maple syrup - nori has 356mg of potassium in 100 grams and maple syrup has 212mg of potassium.