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  6. Maple syrup vs. Flour

Maple syrup vs. Flour — In-Depth Nutrition Comparison

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The main differences between Maple syrup and Flour

  • Maple syrup has more Manganese, and Vitamin B2, however, Flour has more Selenium, Vitamin B1, Iron, Folate, Vitamin B3, Phosphorus, Copper, and Fiber.
  • Daily need coverage for Manganese from Maple syrup is 97% higher.
  • Flour has 3 times less Vitamin B2 than Maple syrup. Maple syrup has 1.27mg of Vitamin B2, while Flour has 0.494mg.

Food types used in this article are Syrups, maple and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Maple syrup 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.
Maple syrup
Maple syrup
4
:
6
Flour
Flour
Contains more Calcium +580%
Contains more Potassium +98.1%
Contains more Zinc +110%
Contains more Manganese +326.4%
Contains more Iron +4118.2%
Contains more Phosphorus +5300%
Contains less Sodium -83.3%
Contains more Copper +700%
Contains more Selenium +5550%
Equal in Magnesium - 22
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +580%
Contains more Potassium +98.1%
Contains more Zinc +110%
Contains more Manganese +326.4%
Contains more Iron +4118.2%
Contains more Phosphorus +5300%
Contains less Sodium -83.3%
Contains more Copper +700%
Contains more Selenium +5550%
Equal in Magnesium - 22

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
1
:
7
Flour
Flour
Contains more Vitamin B2 +157.1%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1089.4%
Contains more Vitamin B3 +7188.9%
Contains more Vitamin B5 +1116.7%
Contains more Vitamin B6 +2100%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin B2 +157.1%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1089.4%
Contains more Vitamin B3 +7188.9%
Contains more Vitamin B5 +1116.7%
Contains more Vitamin B6 +2100%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Maple syrup
Maple syrup
2
:
3
Flour
Flour
Contains more Water +171.7%
Contains more Protein +25725%
Contains more Fats +1533.3%
Contains more Carbs +13.8%
Equal in Other - 0.46
Maple syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Flour
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 Water +171.7%
Contains more Protein +25725%
Contains more Fats +1533.3%
Contains more Carbs +13.8%
Equal in Other - 0.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Maple syrup
Maple syrup
1
:
2
Flour
Flour
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +690.9%
Contains more Polyunsaturated fat +2329.4%
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +690.9%
Contains more Polyunsaturated fat +2329.4%

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 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 syrup Flour Opinion
Net carbs 67.04g 73.61g Flour
Protein 0.04g 10.33g Flour
Fats 0.06g 0.98g Flour
Carbs 67.04g 76.31g Flour
Calories 260kcal 364kcal Flour
Fructose 0.52g Maple syrup
Sugar 60.46g 0.27g Flour
Fiber 0g 2.7g Flour
Calcium 102mg 15mg Maple syrup
Iron 0.11mg 4.64mg Flour
Magnesium 21mg 22mg Flour
Phosphorus 2mg 108mg Flour
Potassium 212mg 107mg Maple syrup
Sodium 12mg 2mg Flour
Zinc 1.47mg 0.7mg Maple syrup
Copper 0.018mg 0.144mg Flour
Manganese 2.908mg 0.682mg Maple syrup
Selenium 0.6µg 33.9µg Flour
Vitamin E 0mg 0.06mg Flour
Vitamin B1 0.066mg 0.785mg Flour
Vitamin B2 1.27mg 0.494mg Maple syrup
Vitamin B3 0.081mg 5.904mg Flour
Vitamin B5 0.036mg 0.438mg Flour
Vitamin B6 0.002mg 0.044mg Flour
Folate 0µg 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.007g 0.155g Maple syrup
Monounsaturated Fat 0.011g 0.087g Flour
Polyunsaturated fat 0.017g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Maple syrup
50%
Flour
Minerals Daily Need Coverage Score
50%
Maple syrup
59%
Flour

Comparison summary

Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 0.148g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 60.19g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 10mg)
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 syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.