Honey vs Maple Syrup

Both are sweet, both can be used on pancakes and added to recipes and deserts. 

But which is better for you, honey or maple syrup?

I've already looked at agave nectar and honey vs sugar, so why not a comparison of maple syrup and honey too?

The following information has been compiled using nutritional data, looking at calories, carbohydrate, vitamins, minerals, protein and amino acids. 

As such, it is a completley objective comparison, based on a 100g serving of each.


Honey vs Maple Syrup: Calories And Carbs


Based on 100g of honey and 100g of maple syrup.


Honey

Maple Syrup


Calories

304

261

From carbohydrate

301

259

From Fat

-

1.7

From Protein

1

-



Of course, both are high in calories. 

The fat contained within Maple Syrup appears to be primarily Omega 6 fatty acids (100mg) and Mono & Polyunsaturated fat (each 0.1g).


Honey

Maple Syrup


Carbs per 100g

82.4g

(27% DV)

67.1g

(22% DV)

Sugars

82.1g

59.5g

Sucrose

890mg

56278mg

Glucose

35744mg

2370mg

Fructose

40934mg

880mg

Maltose

1440mg

-

Galactose

3100mg

-

Dietry Fibre

0.2g

-


If you are an athlete or requiring a high-energy diet, then the composition of the carbohydrate of foods may be of interest to you, in terms of structuring your calorie intake to gain immediate versus sustained energy boosts.

It appears that Maple syrup would provide you with an immediate energy boost, whereas energy would be released from honey more slowly.

However, if you are on a diet, both are offering high calories, and it is better to select your carbohydrate intake from higher fibre, low calorie foods such as fresh fruit and vegetables.


If comparing Maple Syrup and Honey within the context of the average adult diet, then there appears to be little meaningful benefit of one over the other in terms of calories and carbohydrate, unless the type of carbohydrate you consume is important to you.


Honey vs Maple Syrup: Minerals

Again, 100g of honey and maple syrup are compared below.  But which is best?.........



Honey

Maple Syrup


Calcium

6mg (1% DV)

67mg (7% DV)

Iron

0.4mg (2% DV)

1.2mg (7% DV)

Magnesium

2mg (0% DV)

14mg (3% DV)

Phosphorus

4mg (0% DV)

2mg (0% DV)

Potassium

52mg (1% DV)

204mg
(6% DV)

Sodium

4mg (0% DV)

9mg (0% DV)

Zinc

0.2mg (1% DV)

4.2mg
(28% DV)

Manganese

0.1mg (4% DV)

3.3mg
(165% DV!)

Selenium

0.8mcg (1% DV)

0.6mcg
(1% DV)

Flouride

7mcg

-

Copper

Trace (2% DV)

0.1mg (4% DV)


Some minerals are only required in tiny amounts, but this varies, depending on the mineral.

But maple syrup vs honey?..,..,.It can't be ignored....  in terms of mineral content, maple syrup is actually better than honey! 


If you are seeking to increase the manganese levels in your diet, then maple syrup is best!  Manganese is beneficial for skin and bones, although, is it possible to have too much?

The level of zinc is also quite high in maple syrup. 

Zinc has a role in cell division and growth, wound healing, and interestingly, carbohydrate breakdown.  It is also believed to be a helpful deterrant against the common cold. 

Maple Syrup vs Honey: Other Nutritional Elements

Honey

Maple Syrup


Water

17.1g

32.1g

Ash

0.2g

0.6g

Omega 6 Fatty Acids

-

100mg

Vitamins

Choline

2.2mg

1.6mg

Vitamin C

0.5mg (1% DV)

-

Niacin

0.1mg (1% DV)

-

Folate

2mcg

-

Pantothenic Acid

0.1mg (1%DV)

-

Betaine

1.7mg

-







Honey is better than maple syrup in terms of vitamin content, although the vitamin content of honey is low generally - and other sources of food do admittedly have higher vitamin levels, such as fresh fruit, for example, 125g serving of fresh apple will give you 10% of your Vitamin C recommended Daily Value, but only 3% of your DV calories, so clearly, if you are dieting, an apple is better.


This is not the whole story regarding honey, however, because honey has some anti-bacterial properties.  You can read more about this here.



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