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Maple syrup vs. Khorasan wheat — In-Depth Nutrition Comparison

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Differences between maple syrup and khorasan wheat

  • Maple syrup has more vitamin B2, while khorasan wheat has more selenium, copper, phosphorus, iron, fiber, vitamin B1, vitamin B3, magnesium, and zinc.
  • Khorasan wheat's daily need coverage for selenium is 147% higher.
  • Khorasan wheat contains 7 times less vitamin B2 than maple syrup. Maple syrup contains 1.27mg of vitamin B2, while khorasan wheat contains 0.184mg.
  • Khorasan wheat has a lower glycemic index. The glycemic index of khorasan wheat is 40, while the glycemic index of maple syrup is 54.

The food types used in this comparison are Syrups, maple and Wheat, KAMUT khorasan, uncooked.

Infographic

Maple syrup vs Khorasan 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +363.6%
Contains more MagnesiumMagnesium +519%
Contains more PotassiumPotassium +90.1%
Contains more IronIron +3327.3%
Contains more CopperCopper +2711.1%
Contains more ZincZinc +150.3%
Contains more PhosphorusPhosphorus +18100%
Contains less SodiumSodium -58.3%
Contains more SeleniumSelenium +13483.3%
~equal in Manganese ~2.735mg

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% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin B2Vitamin B2 +590.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +757.6%
Contains more Vitamin B3Vitamin B3 +7770.4%
Contains more Vitamin B5Vitamin B5 +2536.1%
Contains more Vitamin B6Vitamin B6 +12850%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1512.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +192.6%
Contains more ProteinProtein +36250%
Contains more FatsFats +3450%
Contains more OtherOther +257.4%
~equal in Carbs ~70.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +1836.4%
Contains more Poly. FatPolyunsaturated fat +3552.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more SucroseSucrose +10503.6%
Contains more GlucoseGlucose +158.1%
Contains more FructoseFructose +372.7%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Maple syrup Khorasan wheat DV% diff.
Selenium 0.6µg 81.5µg 147%
Vitamin B2 1.27mg 0.184mg 84%
Copper 0.018mg 0.506mg 54%
Phosphorus 2mg 364mg 52%
Iron 0.11mg 3.77mg 46%
Fiber 0g 11.1g 44%
Vitamin B1 0.066mg 0.566mg 42%
Vitamin B3 0.081mg 6.375mg 39%
Protein 0.04g 14.54g 29%
Magnesium 21mg 130mg 26%
Starch 52.41g 22%
Vitamin B6 0.002mg 0.259mg 20%
Zinc 1.47mg 3.68mg 20%
Vitamin B5 0.036mg 0.949mg 18%
Calcium 102mg 22mg 8%
Manganese 2.908mg 2.735mg 8%
Potassium 212mg 403mg 6%
Choline 1.6mg 25.8mg 4%
Polyunsaturated fat 0.017g 0.621g 4%
Calories 260kcal 337kcal 4%
Vitamin E 0mg 0.61mg 4%
Fats 0.06g 2.13g 3%
Vitamin K 0µg 1.8µg 2%
Fructose 0.52g 0.11g 1%
Carbs 67.04g 70.58g 1%
Saturated fat 0.007g 0.196g 1%
Monounsaturated fat 0.011g 0.213g 1%
Net carbs 67.04g 59.48g N/A
Sugar 60.46g 7.84g N/A
Sodium 12mg 5mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.005g N/A
Tryptophan 0.13mg 0%
Threonine 0.442mg 0%
Isoleucine 0.566mg 0%
Leucine 1.112mg 0%
Lysine 0.416mg 0%
Methionine 0.251mg 0%
Phenylalanine 0.772mg 0%
Valine 0.687mg 0%
Histidine 0.379mg 0%
Omega-3 - ALA 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Khorasan wheat
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
24%
Maple syrup
35%
Khorasan wheat
Minerals Daily Need Coverage Score
50%
Maple syrup
150%
Khorasan wheat

Comparison summary

Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.189g)
Which food is lower in Sugar?
Khorasan wheat
Khorasan wheat is lower in Sugar (difference - 52.62g)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 14)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $4)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
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 syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
  2. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.