USDA-derived comparison
Honey vs Maple Syrup
Maple Syrup leads for Vitamin B2, Zinc and Calcium per 100g, while Honey holds its own elsewhere.
Who each is for: Choose maple Syrup for vitamin B2 and zinc.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Honey
Typical serving: 1 tbsp (21g)
1/100
No clear per-100g leads, which is a result in itself.
Full Honey pageMaple Syrup
Typical serving: 1 tbsp (20g)
8/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Honey | Maple Syrup |
|---|---|---|
| Calories | 304 kcal | 260 kcal |
| Protein | 0 g | 0 g |
| Carbs | 82 g | 67 g |
| Fat | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sat fat | 0 g | 0 g |
| Sodium | 4 mg | 12 mg |
| Potassium | 52 mg | 212 mg |
| Calcium | 6 mg | 102 mg |
| Iron | 0.4 mg | 0.1 mg |
| Magnesium | 2 mg | 21 mg |
| Zinc | 0.2 mg | 1.5 mg |
| Vitamin C | 1 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 2 µg | 0 µg |
Servings differ: 1 tbsp of honey is about 21g, 1 tbsp of maple syrup about 20g. Scale accordingly before deciding anything on the 100g basis alone.
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