Maple syrup vs Molasses

Maple syrup4

Molasses4

Dead heat · 8 categories decided · 2 ties

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 4 of 8 match-ups.

Pick Maple syrup for more protein, less sugar, less saturated fat and less sodium.

Pick Molasses for more potassium, more calcium, more iron and more magnesium.

Evenly matched on fiber and vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
WIN0.02 g
0 g
Carbohydrate
25.78 g
25.77 g
Fibermore is better
0 g
0 g
Total sugarsless is better
WIN23.25 g
25.77 g
Total fat
0.02 g
0.03 g
Saturated fatless is better
WIN0 g
0.01 g
Sodiumless is better
WIN4.62 mg
12.76 mg
Potassiummore is better
81.54 mg
504.83 mgWIN
Calciummore is better
39.23 mg
70.69 mgWIN
Ironmore is better
0.04 mg
1.63 mgWIN
Magnesiummore is better
8.08 mg
83.45 mgWIN
Vitamin Cmore is better
0 mg
0 mg
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.