Maple Syrup vs. Spirulina
Nutrition comparison of Maple Syrup and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maple syrup
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maple syrup and spirulina:
- Both maple syrup and spirulina are high in calcium, calories and potassium.
- Maple syrup has 377.5 times less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than maple syrup.
- Spirulina has signficantly more Vitamin E than maple syrup.
- Spirulina is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Maple Syrup (Syrups, maple) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both maple syrup and spirulina are high in calories. Spirulina has 12% more calories than maple syrup - maple syrup has 260 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, maple syrup is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Maple syrup has a macronutrient ratio of 0:100:0 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maple Syrup | Spirulina | |
|---|---|---|
| Protein | ~ | 59% |
| Carbohydrates | 100% | 25% |
| Fat | ~ | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and spirulina has 64% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - spirulina has 3.6g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and spirulina has 95% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 1435 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Maple syrup has 377.5 times less saturated fat than spirulina - maple syrup has 0.01g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than maple syrup - spirulina has 10.1mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than maple syrup - spirulina has 29ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than maple syrup - spirulina has 5mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than maple syrup - spirulina has 25.5ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Maple Syrup | Spirulina | |
|---|---|---|
| Thiamin | 0.066 MG | 2.38 MG |
| Riboflavin | 1.27 MG | 3.67 MG |
| Niacin | 0.081 MG | 12.82 MG |
| Pantothenic acid | 0.036 MG | 3.48 MG |
| Vitamin B6 | 0.002 MG | 0.364 MG |
| Folate | ~ | 94 UG |
Minerals
calcium
Both maple syrup and spirulina are high in calcium. Spirulina has 18% more calcium than maple syrup - maple syrup has 102mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 258 times more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both maple syrup and spirulina are high in potassium. Spirulina has 543% more potassium than maple syrup - maple syrup has 212mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than maple syrup per 100 grams.
| Maple Syrup | Spirulina | |
|---|---|---|
| linoleic acid | 0.017 G | 1.254 G |
| Total | 0.017 G | 1.254 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 Spirulina (Seaweed, spirulina, dried) .
Maple Syrup g
()
|
Daily Values (%) |
Spirulina 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 maple syrup or spirulina contain more calories in 100 grams?Both maple syrup and spirulina are high in calories. Spirulina has 10% more calories than maple syrup - maple syrup has 260 calories in 100g and spirulina has 290 calories.
Is maple syrup or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 1435 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and spirulina has 57.5g of protein.
Does maple syrup or spirulina have more carbohydrates?
By weight, maple syrup is high in carbohydrates and spirulina has 60% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does maple syrup or spirulina contain more calcium?
Both maple syrup and spirulina are high in calcium. Spirulina has 20% more calcium than maple syrup - maple syrup has 102mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does maple syrup or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 258 times more iron than maple syrup - maple syrup has 0.11mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does maple syrup or spirulina contain more potassium?
Both maple syrup and spirulina are high in potassium. Spirulina has 540% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and spirulina has 1363mg of potassium.