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Wheat vs. Maple sugar — In-Depth Nutrition Comparison

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What are the main differences between wheat and maple sugar?

  • Wheat is richer in selenium, phosphorus, copper, vitamin B3, vitamin B1, vitamin B6, magnesium, iron, and vitamin B5, yet maple sugar is richer in manganese.
  • Wheat 's daily need coverage for selenium is 161% higher.
  • Wheat has 169 times more phosphorus than maple sugar. Wheat has 508mg of phosphorus, while maple sugar has 3mg.
  • Wheat has a lower glycemic index than maple sugar.

We used Wheat, durum and Sugars, maple types in this comparison.

Infographic

Wheat  vs Maple sugar 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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%
Contains more MagnesiumMagnesium +657.9%
Contains more PotassiumPotassium +57.3%
Contains more IronIron +118.6%
Contains more CopperCopper +458.6%
Contains more PhosphorusPhosphorus +16833.3%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +11075%
Contains more CalciumCalcium +164.7%
Contains more ZincZinc +45.7%
Contains more ManganeseManganese +46.8%

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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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%
Contains more Vitamin B1Vitamin B1 +4555.6%
Contains more Vitamin B2Vitamin B2 +830.8%
Contains more Vitamin B3Vitamin B3 +16745%
Contains more Vitamin B5Vitamin B5 +1847.9%
Contains more Vitamin B6Vitamin B6 +13866.7%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +13580%
Contains more FatsFats +1135%
Contains more WaterWater +36.8%
Contains more OtherOther +122.5%
Contains more CarbsCarbs +27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +437.5%
Contains more Poly. FatPolyunsaturated fat +878%
Contains less Sat. FatSaturated fat -92.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Maple sugar DV% diff.
Selenium 89.4µg 0.8µg 161%
Phosphorus 508mg 3mg 72%
Manganese 3.012mg 4.422mg 61%
Copper 0.553mg 0.099mg 50%
Vitamin B3 6.738mg 0.04mg 42%
Vitamin B1 0.419mg 0.009mg 34%
Vitamin B6 0.419mg 0.003mg 32%
Magnesium 144mg 19mg 30%
Protein 13.68g 0.1g 27%
Iron 3.52mg 1.61mg 24%
Vitamin B5 0.935mg 0.048mg 18%
Zinc 4.16mg 6.06mg 17%
Folate 43µg 0µg 11%
Vitamin B2 0.121mg 0.013mg 8%
Carbs 71.13g 90.9g 7%
Calcium 34mg 90mg 6%
Polyunsaturated fat 0.978g 0.1g 6%
Potassium 431mg 274mg 5%
Fats 2.47g 0.2g 3%
Saturated fat 0.454g 0.036g 2%
Monounsaturated fat 0.344g 0.064g 1%
Calories 339kcal 354kcal 1%
Net carbs 71.13g 90.9g N/A
Sugar 84.87g N/A
Sodium 2mg 11mg 0%
Choline 2.1mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Maple sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Wheat
1%
Maple sugar
Minerals Daily Need Coverage Score
168%
Wheat
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 84.87g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 13)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $3.6)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.418g)
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.
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.