Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Maple sugar vs. Flour — In-Depth Nutrition Comparison

Compare

Differences between maple sugar and flour

  • Maple sugar is higher in manganese and zinc; however, flour is richer in vitamin B1, selenium, folate, iron, vitamin B2, vitamin B3, phosphorus, and fiber.
  • Maple sugar's daily need coverage for manganese is 163% higher.
  • Maple sugar has 9 times more zinc than flour. While maple sugar has 6.06mg of zinc, flour has only 0.7mg.

The food types used in this comparison are Sugars, maple and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Maple sugar vs Flour 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%
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +156.1%
Contains more ZincZinc +765.7%
Contains more ManganeseManganese +548.4%
Contains more MagnesiumMagnesium +15.8%
Contains more IronIron +188.2%
Contains more CopperCopper +45.5%
Contains more PhosphorusPhosphorus +3500%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +4137.5%

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%
Flour
9
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +8622.2%
Contains more Vitamin B2Vitamin B2 +3700%
Contains more Vitamin B3Vitamin B3 +14660%
Contains more Vitamin B5Vitamin B5 +812.5%
Contains more Vitamin B6Vitamin B6 +1366.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +395.2%
~equal in Vitamin C ~0mg
~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
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more CarbsCarbs +19.1%
Contains more OtherOther +73.9%
Contains more ProteinProtein +10230%
Contains more FatsFats +390%
Contains more WaterWater +49%

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
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Mono. FatMonounsaturated fat +35.9%
Contains more Poly. FatPolyunsaturated fat +313%

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 Flour
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Maple sugar Flour DV% diff.
Manganese 4.422mg 0.682mg 163%
Vitamin B1 0.009mg 0.785mg 65%
Selenium 0.8µg 33.9µg 60%
Zinc 6.06mg 0.7mg 49%
Folate 0µg 183µg 46%
Iron 1.61mg 4.64mg 38%
Vitamin B2 0.013mg 0.494mg 37%
Vitamin B3 0.04mg 5.904mg 37%
Protein 0.1g 10.33g 20%
Phosphorus 3mg 108mg 15%
Fiber 0g 2.7g 11%
Calcium 90mg 15mg 8%
Vitamin B5 0.048mg 0.438mg 8%
Potassium 274mg 107mg 5%
Copper 0.099mg 0.144mg 5%
Carbs 90.9g 76.31g 5%
Vitamin B6 0.003mg 0.044mg 3%
Choline 2.1mg 10.4mg 2%
Polyunsaturated fat 0.1g 0.413g 2%
Saturated fat 0.036g 0.155g 1%
Calories 354kcal 364kcal 1%
Magnesium 19mg 22mg 1%
Fats 0.2g 0.98g 1%
Net carbs 90.9g 73.61g N/A
Sugar 84.87g 0.27g N/A
Sodium 11mg 2mg 0%
Vitamin E 0mg 0.06mg 0%
Vitamin K 0µg 0.3µg 0%
Monounsaturated fat 0.064g 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
46%
Flour
Minerals Daily Need Coverage Score
91%
Maple sugar
59%
Flour

Comparison summary

Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.119g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 84.6g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 9mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $3)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.