Maple Syrup vs. Sweet Potatoes

Nutrition comparison of Maple Syrup and Sweet Potatoes


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

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

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

  • Both sweet potatoes and maple syrup are high in potassium.
  • Maple syrup has more riboflavin, however, sweet potato contains more niacin, pantothenic acid, Vitamin B6 and folate.
  • Maple syrup is an excellent source of calcium.
  • Sweet potato is a great source of dietary fiber.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of maple syrup and sweet potatoes 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 Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Maple Syrup src
Image of Sweet Potatoes src

Calories and Carbs

calories

Maple syrup is high in calories and sweet potato has 67% less calories than maple syrup - sweet potato has 86 calories per 100 grams and maple syrup has 260 calories.

For macronutrient ratios, maple syrup is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Maple syrup has a macronutrient ratio of 0:100:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Maple Syrup Sweet Potatoes
Protein ~ 7%
Carbohydrates 100% 92%
Fat ~ 1%
Alcohol ~ ~

carbohydrates

Maple syrup is high in carbohydrates and sweet potato has 70% less carbohydrates than maple syrup - sweet potato has 20.1g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.

dietary fiber

Sweet potato is a great source of dietary fiber and it has more dietary fiber than maple syrup - sweet potato has 3g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.

sugar

Maple syrup is high in sugar and sweet potato has 93% less sugar than maple syrup - sweet potato has 4.2g of sugar per 100 grams and maple syrup has 60.5g of sugar.

Protein

protein

Sweet potatoes and maple syrup contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and maple syrup has 0.04g of protein.

Fat

saturated fat

Both sweet potatoes and maple syrup are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.

Vitamins

Vitamin C

Sweet potato has more Vitamin C than maple syrup - sweet potato has 2.4mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than maple syrup - sweet potato has 709ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.

Vitamin E

Sweet potatoes and maple syrup contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.

Vitamin K

Sweet potatoes and maple syrup contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.

The B Vitamins

Maple syrup has more riboflavin, however, sweet potato contains more niacin, pantothenic acid, Vitamin B6 and folate. Both maple syrup and sweet potatoes contain significant amounts of thiamin.

Maple Syrup Sweet Potatoes
Thiamin 0.066 MG 0.078 MG
Riboflavin 1.27 MG 0.061 MG
Niacin 0.081 MG 0.557 MG
Pantothenic acid 0.036 MG 0.8 MG
Vitamin B6 0.002 MG 0.209 MG
Folate ~ 11 UG

Minerals

calcium

Maple syrup is an excellent source of calcium and it has 240% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and maple syrup has 102mg of calcium.

iron

Sweet potato has 455% more iron than maple syrup - sweet potato has 0.61mg of iron per 100 grams and maple syrup has 0.11mg of iron.

potassium

Both sweet potatoes and maple syrup are high in potassium. Sweet potato has 59% more potassium than maple syrup - sweet potato has 337mg 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 sweet potatoes contain small amounts of linoleic acid.

Maple Syrup Sweet Potatoes
linoleic acid 0.017 G 0.013 G
Total 0.017 G 0.013 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Maple Syrup or Sweet Potatoes .

Note: The specific food items compared are: Maple Syrup (Syrups, maple) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or maple syrup contain more calories in 100 grams?
Maple syrup is high in calories and sweet potato has 70% less calories than maple syrup - sweet potato has 86 calories in 100g and maple syrup has 260 calories.

Does sweet potatoes or maple syrup have more carbohydrates?
By weight, maple syrup is high in carbohydrates and sweet potato has 70% fewer carbohydrates than maple syrup - sweet potato has 20.1g of carbs for 100g and maple syrup has 67g of carbohydrates.

Does sweet potatoes or maple syrup contain more calcium?
Maple syrup is a rich source of calcium and it has 240% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and maple syrup has 102mg of calcium.

Does sweet potatoes or maple syrup contain more potassium?
Both sweet potatoes and maple syrup are high in potassium. Sweet potato has 60% more potassium than maple syrup - sweet potato has 337mg of potassium in 100 grams and maple syrup has 212mg of potassium.