Maple Syrup vs. Watercress
Nutrition comparison of Maple Syrup and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
maple syrup
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in maple syrup and watercress:
- Both maple syrup and watercress are high in calcium and potassium.
- Maple syrup has more riboflavin, however, watercress contains more pantothenic acid, Vitamin B6 and folate.
- Watercress is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Maple Syrup (Syrups, maple) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Maple syrup is high in calories and watercress has 96% less calories than maple syrup - maple syrup has 260 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, maple syrup is much lighter in protein, much heavier in carbs and similar to watercress for fat. Maple syrup has a macronutrient ratio of 0:100:0 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Maple Syrup | Watercress | |
|---|---|---|
| Protein | ~ | 67% |
| Carbohydrates | 100% | 33% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and watercress has 98% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
dietary fiber
Watercress has more dietary fiber than maple syrup - watercress has 0.5g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and watercress has 100% less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Watercress has 56 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both maple syrup and watercress are low in saturated fat - maple syrup has 0.01g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has more Vitamin C than maple syrup - watercress has 43mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
Vitamin A
Watercress is an excellent source of Vitamin A and it has more Vitamin A than maple syrup - watercress has 160ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Watercress has more Vitamin E than maple syrup - watercress has 1mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Watercress is an excellent source of Vitamin K and it has more Vitamin K than maple syrup - watercress has 250ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Maple syrup has more riboflavin, however, watercress contains more pantothenic acid, Vitamin B6 and folate. Both maple syrup and watercress contain significant amounts of thiamin and niacin.
| Maple Syrup | Watercress | |
|---|---|---|
| Thiamin | 0.066 MG | 0.09 MG |
| Riboflavin | 1.27 MG | 0.12 MG |
| Niacin | 0.081 MG | 0.2 MG |
| Pantothenic acid | 0.036 MG | 0.31 MG |
| Vitamin B6 | 0.002 MG | 0.129 MG |
| Folate | ~ | 9 UG |
Minerals
calcium
Both maple syrup and watercress are high in calcium. Watercress has 18% more calcium than maple syrup - maple syrup has 102mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Maple syrup and watercress contain similar amounts of iron - maple syrup has 0.11mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both maple syrup and watercress are high in potassium. Watercress has 56% more potassium than maple syrup - maple syrup has 212mg of potassium per 100 grams and watercress has 330mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both maple syrup and watercress contain small amounts of linoleic acid.
| Maple Syrup | Watercress | |
|---|---|---|
| linoleic acid | 0.017 G | 0.012 G |
| Total | 0.017 G | 0.012 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 Watercress (Watercress, raw) .
Maple Syrup g
()
|
Daily Values (%) |
Watercress 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 watercress contain more calories in 100 grams?Maple syrup is high in calories and watercress has 100% less calories than maple syrup - maple syrup has 260 calories in 100g and watercress has 11 calories.
Is maple syrup or watercress better for protein?
Watercress has 56 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and watercress has 2.3g of protein.
Does maple syrup or watercress have more carbohydrates?
By weight, maple syrup is high in carbohydrates and watercress has 100% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and watercress has 1.3g of carbohydrates.
Does maple syrup or watercress contain more calcium?
Both maple syrup and watercress are high in calcium. Watercress has 20% more calcium than maple syrup - maple syrup has 102mg of calcium in 100 grams and watercress has 120mg of calcium.
Does maple syrup or watercress contain more potassium?
Both maple syrup and watercress are high in potassium. Watercress has 60% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and watercress has 330mg of potassium.