Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
All values are per 100 g of the USDA reference entry for each food. Manganese is higher in Maple syrup than in Honey (2.91 mg vs 0.08 mg). Riboflavin (B2) is higher in Maple syrup than in Honey (1.27 mg vs 0.038 mg). Monounsaturated fat is higher in Maple syrup than in Honey (0.011 g vs 0 g). Polyunsaturated fat is higher in Maple syrup than in Honey (0.017 g vs 0 g).
Differences are stated, not ranked. Which food suits you depends on the rest of your diet, portion size and your own circumstances.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Honey | Maple syrup |
|---|---|---|
Macronutrients | ||
| Calorieskcal | 304 — highest of the foods compared15% DV | 26013% DV |
| Proteing | 0.3 — highest of the foods compared1% DV | 0.040% DV |
| Total fatg | 00% DV | 0.06 — highest of the foods compared0% DV |
| Carbohydrateg | 82.4 — highest of the foods compared30% DV | 6724% DV |
| Fibreg | 0.2 — highest of the foods compared1% DV | 00% DV |
| Total sugarsg | 82.1 — highest of the foods compared | 60.5 |
| Waterg | 17.1 | 32.4 — highest of the foods compared |
Fats | ||
| Saturated fatg | 00% DV | 0.0070 — highest of the foods compared0% DV |
| Monounsaturated fatg | 0 | 0.011 — highest of the foods compared |
| Polyunsaturated fatg | 0 | 0.017 — highest of the foods compared |
| Cholesterolmg | 00% DV | 00% DV |
| EPA (omega-3)g | 0 | 0 |
| DHA (omega-3)g | 0 | 0 |
| DPA (omega-3)g | 0 | 0 |
| Linoleic acid (omega-6)g | 0 | 0.017 — highest of the foods compared |
Vitamins | ||
| Vitamin Aµg | 00% DV | 00% DV |
| Vitamin Cmg | 0.5 — highest of the foods compared1% DV | 00% DV |
| Vitamin Dµg | 00% DV | 00% DV |
| Vitamin Emg | 00% DV | 00% DV |
| Vitamin Kµg | 00% DV | 00% DV |
| Thiamin (B1)mg | 00% DV | 0.066 — highest of the foods compared6% DV |
| Riboflavin (B2)mg | 0.0383% DV | 1.27 — highest of the foods compared98% DV |
| Niacin (B3)mg | 0.121 — highest of the foods compared1% DV | 0.0811% DV |
| Pantothenic acid (B5)mg | 0.068 — highest of the foods compared1% DV | 0.0361% DV |
| Vitamin B6mg | 0.024 — highest of the foods compared1% DV | 0.00200% DV |
| Folateµg | 2 — highest of the foods compared1% DV | 00% DV |
| Vitamin B12µg | 00% DV | 00% DV |
| Cholinemg | 2.2 — highest of the foods compared0% DV | 1.60% DV |
Minerals | ||
| Calciummg | 60% DV | 102 — highest of the foods compared8% DV |
| Ironmg | 0.42 — highest of the foods compared2% DV | 0.111% DV |
| Magnesiummg | 20% DV | 21 — highest of the foods compared5% DV |
| Phosphorusmg | 4 — highest of the foods compared0% DV | 20% DV |
| Potassiummg | 521% DV | 212 — highest of the foods compared5% DV |
| Sodiummg | 40% DV | 12 — highest of the foods compared1% DV |
| Zincmg | 0.222% DV | 1.47 — highest of the foods compared13% DV |
| Coppermg | 0.036 — highest of the foods compared4% DV | 0.0182% DV |
| Manganesemg | 0.083% DV | 2.91 — highest of the foods compared126% DV |
| Seleniumµg | 0.8 — highest of the foods compared1% DV | 0.61% DV |
Other | ||
| Beta-caroteneµg | 0 | 0 |
| Alpha-caroteneµg | 0 | 0 |
| Lycopeneµg | 0 | 0 |
| Lutein + zeaxanthinµg | 0 | 0 |
| Caffeinemg | 0 | 0 |
| Ashg | 0.2 | 0.47 — highest of the foods compared |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Honey | Maple syrup |
|---|---|---|
| PolyphenolsPolyphenol (class) | Present | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Honey | Maple syrup |
|---|---|---|
| Antioxidant & Oxidative Stress | No claims recorded in this category | Yes |
| Blood Sugar & Metabolic Health | Yes | Yes |
| Immune Health | Yes | No claims recorded in this category |
| Respiratory Health | Yes | No claims recorded in this category |
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.