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

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How are wheat Bread and maple syrup different?

  • Wheat Bread is richer in selenium, iron, vitamin B3, vitamin B1, phosphorus, folate, and copper, while maple syrup is higher in vitamin B2 and manganese.
  • Maple syrup covers your daily need for vitamin B2, 68% more than wheat Bread.
  • Maple syrup is lower in sodium.

Bread, wheat, toasted and Syrups, maple types were used in this article.

Infographic

Wheat Bread vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +181%
Contains more CalciumCalcium +61.8%
Contains more IronIron +3618.2%
Contains more CopperCopper +1000%
Contains more PhosphorusPhosphorus +9300%
Contains more SeleniumSelenium +5466.7%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +111.2%
~equal in Potassium ~212mg
~equal in Zinc ~1.47mg

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% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +565.2%
Contains more Vitamin B3Vitamin B3 +7616%
Contains more Vitamin B5Vitamin B5 +1166.7%
Contains more Vitamin B6Vitamin B6 +7550%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1281.3%
Contains more Vitamin B2Vitamin B2 +232.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +32300%
Contains more FatsFats +7016.7%
Contains more OtherOther +489.4%
Contains more CarbsCarbs +20.2%
Contains more WaterWater +33.7%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +9163.6%
Contains more Poly. FatPolyunsaturated fat +10017.6%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Maple syrup
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Maple syrup DV% diff.
Vitamin B2 0.382mg 1.27mg 68%
Manganese 1.377mg 2.908mg 67%
Selenium 33.4µg 0.6µg 60%
Iron 4.09mg 0.11mg 50%
Vitamin B3 6.25mg 0.081mg 39%
Vitamin B1 0.439mg 0.066mg 31%
Phosphorus 188mg 2mg 27%
Protein 12.96g 0.04g 26%
Sodium 601mg 12mg 26%
Folate 86µg 0µg 22%
Copper 0.198mg 0.018mg 20%
Fiber 4.7g 0g 19%
Vitamin B6 0.153mg 0.002mg 12%
Polyunsaturated fat 1.72g 0.017g 11%
Magnesium 59mg 21mg 9%
Vitamin B5 0.456mg 0.036mg 8%
Calcium 165mg 102mg 6%
Fats 4.27g 0.06g 6%
Vitamin K 5.7µg 0µg 5%
Choline 22.1mg 1.6mg 4%
Saturated fat 0.989g 0.007g 4%
Carbs 55.77g 67.04g 4%
Monounsaturated fat 1.019g 0.011g 3%
Calories 313kcal 260kcal 3%
Vitamin E 0.24mg 0mg 2%
Fructose 0.52g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 67.04g N/A
Potassium 223mg 212mg 0%
Sugar 6.42g 60.46g N/A
Zinc 1.47mg 1.47mg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Maple syrup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Wheat Bread
24%
Maple syrup
Minerals Daily Need Coverage Score
89%
Wheat Bread
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 54.04g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $3.7)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 589mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.982g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.