When it comes to choosing between peanut butter and maple syrup, both have their merits in terms of health. Peanut butter is high in protein and healthy fats, while maple syrup contains beneficial antioxidants. However, they also both contain sugars and calories, so moderation is key.
Nutritional Comparison
Let’s start by looking at the basic nutritional profiles of peanut butter and maple syrup:
| Nutrition Facts | Peanut Butter (2 tbsp) | Maple Syrup (2 tbsp) |
|---|---|---|
| Calories | 188 | 132 |
| Total Fat | 16 g | 0 g |
| Saturated Fat | 2 g | 0 g |
| Trans Fat | 0 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 73 mg | 2 mg |
| Total Carbohydrate | 7 g | 33 g |
| Dietary Fiber | 2 g | 0 g |
| Sugars | 3 g | 32 g |
| Protein | 8 g | 0 g |
As you can see, peanut butter is significantly higher in protein and fat, while maple syrup contains more sugar and carbohydrates. Now let’s dive deeper into the key differences.
Protein
Peanut butter wins when it comes to protein. Just 2 tablespoons provide 8 grams of protein, which is helpful for maintaining muscle mass and keeping you feeling full. Maple syrup contains no protein. So if you’re looking to get more protein into your diet, peanut butter is the clear winner.
Healthy Fats
Peanut butter is also a good source of heart-healthy monounsaturated and polyunsaturated fats. In fact, over 90% of the fat in peanut butter is unsaturated. It provides essential fatty acids as well as vitamin E, an antioxidant. Maple syrup contains no fat at all, so peanut butter is superior if you’re trying to get healthy fats into your eating plan.
Sugar and Calories
Where maple syrup really outpaces peanut butter is in sugar content. Maple syrup is almost entirely made up of sugar, packing a whopping 32 grams into just 2 tablespoons. Peanut butter has just 3 grams of sugar in the same serving size. So maple syrup results in a much bigger spike in blood sugar.
In terms of calories, maple syrup wins by a narrow margin. It has 132 calories in 2 tablespoons compared to 188 calories in peanut butter. However, the type of calories matters. While maple syrup is all carbohydrates from sugar, peanut butter also provides filling protein and fat. So you may feel hungrier faster after eating maple syrup.
Micronutrients
When it comes to vitamins and minerals, maple syrup offers more overall compared to peanut butter. Maple syrup contains some calcium, potassium, manganese, and zinc. However, the micronutrient profile changes depending on whether you choose traditional maple syrup or darker syrups like Grade B.
Darker maple syrups can be a good source of antioxidants with health benefits. Researchers have found beneficial plant compounds like polyphenols and flavonoids in darker maple syrup. Peanut butter, on the other hand, provides small amounts of magnesium, phosphorus, zinc, iron, and some B vitamins.
Phytochemicals
Phytochemicals are plant compounds that may provide health benefits. Recent research suggests maple syrup contains phytochemicals like ligstilide, coumarins, and lignans. These may have anti-inflammatory, anti-cancer, and neuroprotective effects. Peanut butter does not contain the same phytochemicals.
Health Benefits
Now that we’ve compared their nutritional profiles, let’s examine some of the key health benefits of peanut butter and maple syrup.
Peanut Butter Health Benefits
Here are some of the top health benefits associated with peanut butter:
- May reduce risk of heart disease thanks to plant sterols that lower LDL cholesterol
- High in antioxidants that prevent chronic illness
- May help control blood sugar in diabetics due to its low glycemic index
- Protein promotes satiety and fullness
- Healthy fats support brain function
- Associated with lower risk of gallstones
- Provides key nutrients like niacin, copper, biotin, and vitamin E
Maple Syrup Health Benefits
Here are some of the top health benefits linked to maple syrup:
- Contains polyphenols and antioxidants that may reduce cancer, diabetes, and heart disease risk
- Manganese helps strengthen bones and boost immunity
- Zinc improves immune function and digestion
- Potassium regulates fluid balance and heart health
- Calcium aids bone strength
- Anti-inflammatory effects can reduce oxidative stress and inflammation when consumed in moderation
Downsides and Risks
While peanut butter and maple syrup both offer some nutritional upside, there are also some potential downsides and risks to consider:
Peanut Butter Cons
- High in calories, so portion control is important
- Some brands contain added sugars, hydrogenated oils, and trans fats
- Peanut allergies are common and can be severe
- Aflatoxin, a carcinogen, can contaminate peanuts
Maple Syrup Cons
- Very high in sugar and carbs; can spike blood sugar
- Easy to overconsume and consume excess calories
- Less nutritious than whole fruits like dates, figs, and bananas
- Adds empty calories and sugar if consumed in large amounts
As with any food, moderation is key. Consuming too much peanut butter or maple syrup can lead to excess sugar and calorie intake, contributing to weight gain and chronic disease risk.
The Bottom Line
When comparing maple syrup and peanut butter, is one healthier than the other? The answer is complicated since they are very different nutritionally. Here is a quick bottom line:
- Peanut butter is lower in sugar and higher in protein, making it more filling and nutritious.
- Maple syrup contains some beneficial antioxidants, vitamins, and minerals.
- Maple syrup is lower in calories per tablespoon but offers less nutrition.
- Peanut butter provides more lasting energy thanks to its protein and fat.
- Peanut butter appears to have more proven health benefits overall.
- Both can be enjoyed in moderation as part of a healthy diet.
In general, peanut butter seems to have a nutritional edge over pure maple syrup. But maple syrup can be a better choice for adding sweetness if consumed carefully. As with any food choice, moderation and balance are key to harnessing the health benefits of both foods.
Tips for Choosing Healthy Options
Here are some tips for choosing the healthiest peanut butter and maple syrup options:
Choosing a Healthy Peanut Butter
- Select natural or organic peanut butter without added sugars and trans fats.
- Avoid peanut butters with hydrogenated vegetable oils.
- Choose crunchy peanut butter to get fiber from peanut skins.
- Look for brands with minimal added salt.
- Consider peanut butter powders to cut calories and fat.
Selecting a Healthier Maple Syrup
- Grade B or Very Dark Color maple syrups have more antioxidants.
- Check the ingredients list and choose 100% pure maple syrup.
- Avoid imitation maple syrups made with corn syrup.
- Opt for organic maple syrup when possible.
- Use small amounts as a sweetener in place of sugar or honey.
How to Enjoy Peanut Butter and Maple Syrup
Here are some delicious and nutritious ways to enjoy peanut butter and maple syrup:
Peanut Butter
- Spread on whole grain toast, waffles, or apples
- Stir into oatmeal or yogurt
- Blend into a smoothie
- Mix into baked goods like protein balls
- Swirl into Greek yogurt with cinnamon
- Use as the base of a peanut sauce for rice or noodles
- Make homemade granola bars or energy bites
Maple Syrup
- Drizzle over pancakes, waffles, and French toast
- Sweeten plain Greek yogurt or cottage cheese
- Bake into oatmeal cookies, muffins, or bread
- Whisk together with olive oil for a salad dressing
- Brush onto chicken or salmon before baking
- Mix into peanut butter or almond butter
- Add to plain milk or plant-based milk as a sweetener
The Bottom Line
Peanut butter and maple syrup both have a place in a balanced diet. Peanut butter provides more protein, fiber, and healthy fats. Maple syrup offers some antioxidants, vitamins, and minerals along with its sweet flavor. Enjoy peanut butter on whole grains or fruit for a satisfying snack, and use small amounts of maple syrup to sweeten foods and beverages in place of sugar or honey. Both foods can fit into a healthy eating pattern when consumed in moderation and in combination with plenty of whole foods like fruits, vegetables, lean proteins, and whole grains.