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  6. Maple syrup vs. Wheat

Maple syrup vs. Wheat — In-Depth Nutrition Comparison

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How are Maple syrup and Wheat different?

  • Maple syrup is higher in Vitamin B2, however, Wheat is richer in Selenium, Phosphorus, Copper, Iron, Vitamin B3, Vitamin B6, Vitamin B1, Magnesium, and Zinc.
  • Daily need coverage for Selenium from Wheat is 161% higher.
  • Maple syrup contains 10 times more Vitamin B2 than Wheat . While Maple syrup contains 1.27mg of Vitamin B2, Wheat contains only 0.121mg.

Syrups, maple and Wheat, durum are the varieties used in this article.

Infographic

Maple syrup vs Wheat 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.
Maple syrup
Maple syrup
1
:
9
Wheat
Wheat
Contains more Calcium +200%
Contains more Iron +3100%
Contains more Magnesium +585.7%
Contains more Phosphorus +25300%
Contains more Potassium +103.3%
Contains less Sodium -83.3%
Contains more Zinc +183%
Contains more Copper +2972.2%
Contains more Selenium +14800%
Equal in Manganese - 3.012
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +200%
Contains more Iron +3100%
Contains more Magnesium +585.7%
Contains more Phosphorus +25300%
Contains more Potassium +103.3%
Contains less Sodium -83.3%
Contains more Zinc +183%
Contains more Copper +2972.2%
Contains more Selenium +14800%
Equal in Manganese - 3.012

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.
Maple syrup
Maple syrup
3
:
5
Wheat
Wheat
Contains more Vitamin B2 +949.6%
Contains more Vitamin B1 +534.8%
Contains more Vitamin B3 +8218.5%
Contains more Vitamin B5 +2497.2%
Contains more Vitamin B6 +20850%
Contains more Folate +∞%
Maple syrup
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin B2 +949.6%
Contains more Vitamin B1 +534.8%
Contains more Vitamin B3 +8218.5%
Contains more Vitamin B5 +2497.2%
Contains more Vitamin B6 +20850%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
4
Wheat
Wheat
Contains more Water +196.1%
Contains more Protein +34100%
Contains more Fats +4016.7%
Contains more Other +278.7%
Equal in Carbs - 71.13
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +196.1%
Contains more Protein +34100%
Contains more Fats +4016.7%
Contains more Other +278.7%
Equal in Carbs - 71.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
2
Wheat
Wheat
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +3027.3%
Contains more Polyunsaturated fat +5652.9%
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +3027.3%
Contains more Polyunsaturated fat +5652.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple syrup Wheat Opinion
Net carbs 67.04g 71.13g Wheat
Protein 0.04g 13.68g Wheat
Fats 0.06g 2.47g Wheat
Carbs 67.04g 71.13g Wheat
Calories 260kcal 339kcal Wheat
Fructose 0.52g Maple syrup
Sugar 60.46g Wheat
Calcium 102mg 34mg Maple syrup
Iron 0.11mg 3.52mg Wheat
Magnesium 21mg 144mg Wheat
Phosphorus 2mg 508mg Wheat
Potassium 212mg 431mg Wheat
Sodium 12mg 2mg Wheat
Zinc 1.47mg 4.16mg Wheat
Copper 0.018mg 0.553mg Wheat
Manganese 2.908mg 3.012mg Wheat
Selenium 0.6µg 89.4µg Wheat
Vitamin B1 0.066mg 0.419mg Wheat
Vitamin B2 1.27mg 0.121mg Maple syrup
Vitamin B3 0.081mg 6.738mg Wheat
Vitamin B5 0.036mg 0.935mg Wheat
Vitamin B6 0.002mg 0.419mg Wheat
Folate 0µg 43µg Wheat
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.007g 0.454g Maple syrup
Monounsaturated Fat 0.011g 0.344g Wheat
Polyunsaturated fat 0.017g 0.978g Wheat

Which food is preferable for your diet?

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

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
26%
Maple syrup
37%
Wheat
Minerals Daily Need Coverage Score
50%
Maple syrup
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 60.46g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 4)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.447g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.