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

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A recap on differences between maple sugar and wheat Bread

  • Maple sugar has more manganese and zinc; however, wheat Bread is higher in selenium, vitamin B3, vitamin B1, iron, vitamin B2, phosphorus, and folate.
  • Maple sugar covers your daily manganese needs 132% more than wheat Bread.
  • Wheat Bread contains 4 times less zinc than maple sugar. Maple sugar contains 6.06mg of zinc, while wheat Bread contains 1.47mg.
  • Maple sugar has less sodium.

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

Infographic

Maple sugar vs Wheat Bread 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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%
Contains more PotassiumPotassium +22.9%
Contains more ZincZinc +312.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +221.1%
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%

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% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
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
Contains more CarbsCarbs +63%
Contains more ProteinProtein +12860%
Contains more FatsFats +2035%
Contains more WaterWater +202.9%
Contains more OtherOther +246.3%

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Wheat Bread
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
1%
Maple sugar
36%
Wheat Bread
Minerals Daily Need Coverage Score
91%
Maple sugar
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 78.45g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 3)
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 sugar
Maple sugar contains less Sodium (difference - 590mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.953g)
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.