Raspberries vs. Maple Syrup
Nutrition comparison of Raspberries and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and maple syrup:
- Maple syrup has more riboflavin, however, raspberry contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Maple syrup is a great source of potassium.
- Maple syrup is an excellent source of calcium.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Raspberries (Raspberries, raw) 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 raspberry has 80% less calories than maple syrup - raspberry has 52 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, raspberries is heavier in protein, lighter in carbs and heavier in fat compared to maple syrup per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Maple Syrup | |
|---|---|---|
| Protein | 8% | ~ |
| Carbohydrates | 82% | 100% |
| Fat | 10% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and raspberry has 82% less carbohydrates than maple syrup - raspberry has 11.9g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - raspberry has 6.5g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and raspberry has 93% less sugar than maple syrup - raspberry has 4.4g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Raspberries and maple syrup contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both raspberries and maple syrup are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than maple syrup - raspberry has 26.2mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Raspberries and maple syrup contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Raspberry has more Vitamin E than maple syrup - raspberry has 0.87mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Raspberry has more Vitamin K than maple syrup - raspberry has 7.8ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, raspberry contains more niacin, pantothenic acid, Vitamin B6 and folate. Both raspberries and maple syrup contain significant amounts of thiamin.
| Raspberries | Maple Syrup | |
|---|---|---|
| Thiamin | 0.032 MG | 0.066 MG |
| Riboflavin | 0.038 MG | 1.27 MG |
| Niacin | 0.598 MG | 0.081 MG |
| Pantothenic acid | 0.329 MG | 0.036 MG |
| Vitamin B6 | 0.055 MG | 0.002 MG |
| Folate | 21 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 308% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Raspberry has 527% more iron than maple syrup - raspberry has 0.69mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Maple syrup is a great source of potassium and it has 40% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than maple syrup per 100 grams.
| Raspberries | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.249 G | 0.017 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Maple Syrup (Syrups, maple) .
Raspberries 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 raspberries or maple syrup contain more calories in 100 grams?Maple syrup is high in calories and raspberry has 80% less calories than maple syrup - raspberry has 52 calories in 100g and maple syrup has 260 calories.
Does raspberries or maple syrup have more carbohydrates?
By weight, maple syrup is high in carbohydrates and raspberry has 80% fewer carbohydrates than maple syrup - raspberry has 11.9g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does raspberries or maple syrup contain more calcium?
Maple syrup is a rich source of calcium and it has 310% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and maple syrup has 102mg of calcium.