Calories
Honey and maple syrup are the most similar in calorie content. Pure maple syrup contains 52 calories per tablespoon. A 1-tablespoon serving of honey contains 64 calories. The numbers are similar in small amounts — extrapolate that to 1 cup for baking, however, and pure maple syrup contains 819 calories in comparison to honey’s 1,031 calories.
Carbohydrates
A tablespoon of pure maple syrup contains about 13.5 grams of carbohydrates. Of those, 12.4 grams are from sugars. These sugars are primarily from sucrose, which is a complex sugar that your body breaks down to the simple sugars fructose and glucose at a one-to-one ratio. Every tablespoon of honey contains 17.4 grams of carbohydrates, 17.3 of which are from sugars. These sugars are mostly from fructose with a bit from glucose and even less from sucrose. Between the two, maple syrup is healthier — it has less overall sugar, and more importantly, less fructose. A diet high in fructose is detrimental to heart and liver health.
Fat
The fat in a tablespoon of pure maple syrup is 0.1 grams, with minute amounts of saturated, monounsaturated and polyunsaturated fats. Honey does not contain fat, and thus, contains none of the three subcategories of fat.
Vitamins and Minerals
The vitamin content of honey is notably higher than that of maple syrup. It provides a source of vitamin B-6 and vitamin C — maple syrup contains neither of these. Honey also contains more than three times the amount of riboflavin than maple syrup. Maple syrup, on the other hand, contains more minerals than honey. It provides much more iron, calcium, zinc, manganese and potassium. Maple syrup also contains more sodium than honey. Honey does contain fluoride — beneficial to dental health — whereas maple syrup does not.
Antioxidants
The antioxidant activity of honey and maple syrup is basically the same, both with “intermediate activity” according to an article in the “Journal of the American Dietetic Research Association.” Antioxidants fight cancer-causing free radicals and slow aging.
Conclusion
Both honey and pure maple syrup have advantages and disadvantages. If you seek minerals and lower fructose, maple syrup is a good choice; for those who want the vitamin boost and no fat, honey is your best bet. Either way both should be consumed in moderation to prevent over consumption of sugars and calories.