USDA-derived comparison
Maple Syrup vs Pesto
Maple Syrup leads for Vitamin B2; Pesto answers with Vitamin E, Vitamin K and Phosphorus.
Who each is for: Choose maple Syrup for vitamin B2. Choose pesto for vitamin E and vitamin K.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Pesto
Typical serving: 1 tbsp (16g)
24/100
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 | Maple Syrup | Pesto |
|---|---|---|
| Calories | 260 kcal | 418 kcal |
| Protein | 0 g | 10 g |
| Carbs | 67 g | 10 g |
| Fat | 0 g | 38 g |
| Fiber | 0 g | 2 g |
| Sat fat | 0 g | 7 g |
| Sodium | 12 mg | 603 mg |
| Potassium | 212 mg | 560 mg |
| Calcium | 102 mg | 306 mg |
| Iron | 0.1 mg | 0.6 mg |
| Magnesium | 21 mg | 47 mg |
| Zinc | 1.5 mg | 1.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 0 µg | 16 µg |
Servings differ: 1 tbsp of maple syrup is about 20g, 1 tbsp of pesto about 16g. Scale accordingly before deciding anything on the 100g basis alone.
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