USDA-derived comparison
Maple Syrup vs Sugar (White)
Maple Syrup leads for Vitamin B2, Zinc and Calcium per 100g, while Sugar (White) 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.
Maple Syrup
Typical serving: 1 tbsp (20g)
8/100
Sugar (White)
Typical serving: 1 tsp (4g)
0/100
No clear per-100g leads, which is a result in itself.
Full Sugar (White) pageSide 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 | Sugar (White) |
|---|---|---|
| Calories | 260 kcal | 387 kcal |
| Protein | 0 g | 0 g |
| Carbs | 67 g | 100 g |
| Fat | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sat fat | 0 g | 0 g |
| Sodium | 12 mg | 1 mg |
| Potassium | 212 mg | 2 mg |
| Calcium | 102 mg | 1 mg |
| Iron | 0.1 mg | 0.1 mg |
| Magnesium | 21 mg | 0 mg |
| Zinc | 1.5 mg | 0 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 0 µg | 0 µg |
Servings differ: 1 tbsp of maple syrup is about 20g, 1 tsp of sugar (white) about 4g. Scale accordingly before deciding anything on the 100g basis alone.
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