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  6. Wheat Bread vs. Maple sugar

Wheat Bread vs. Maple sugar — In-Depth Nutrition Comparison

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A recap on differences between wheat Bread and maple sugar

  • Wheat Bread has more selenium, vitamin B3, vitamin B1, iron, vitamin B2, phosphorus, and folate; however, maple sugar is higher in manganese and zinc.
  • Maple sugar covers your daily manganese needs 132% more than wheat Bread.
  • Maple sugar has less sodium.

Food varieties used in this article are Bread, wheat, toasted and Sugars, maple.

Infographic

Wheat Bread vs Maple sugar infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +210.5%
Contains more CalciumCalcium +83.3%
Contains more IronIron +154%
Contains more CopperCopper +100%
Contains more PhosphorusPhosphorus +6166.7%
Contains more SeleniumSelenium +4075%
Contains more PotassiumPotassium +22.9%
Contains more ZincZinc +312.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +221.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4777.8%
Contains more Vitamin B2Vitamin B2 +2838.5%
Contains more Vitamin B3Vitamin B3 +15525%
Contains more Vitamin B5Vitamin B5 +850%
Contains more Vitamin B6Vitamin B6 +5000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +952.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Maple sugar DV% diff.
Manganese 1.377mg 4.422mg 132%
Selenium 33.4µg 0.8µg 59%
Zinc 1.47mg 6.06mg 42%
Vitamin B3 6.25mg 0.04mg 39%
Vitamin B1 0.439mg 0.009mg 36%
Iron 4.09mg 1.61mg 31%
Vitamin B2 0.382mg 0.013mg 28%
Protein 12.96g 0.1g 26%
Sodium 601mg 11mg 26%
Phosphorus 188mg 3mg 26%
Folate 86µg 0µg 22%
Fiber 4.7g 0g 19%
Vitamin B6 0.153mg 0.003mg 12%
Carbs 55.77g 90.9g 12%
Polyunsaturated fat 1.72g 0.1g 11%
Copper 0.198mg 0.099mg 11%
Magnesium 59mg 19mg 10%
Calcium 165mg 90mg 8%
Vitamin B5 0.456mg 0.048mg 8%
Fats 4.27g 0.2g 6%
Vitamin K 5.7µg 0µg 5%
Choline 22.1mg 2.1mg 4%
Saturated fat 0.989g 0.036g 4%
Monounsaturated fat 1.019g 0.064g 2%
Calories 313kcal 354kcal 2%
Vitamin E 0.24mg 0mg 2%
Potassium 223mg 274mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 90.9g N/A
Sugar 6.42g 84.87g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +12860%
Contains more FatsFats +2035%
Contains more WaterWater +202.9%
Contains more OtherOther +246.3%
Contains more CarbsCarbs +63%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +1492.2%
Contains more Poly. FatPolyunsaturated fat +1620%
Contains less Sat. FatSaturated fat -96.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.