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Flour vs. Maple sugar — In-Depth Nutrition Comparison

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Differences between flour and maple sugar

  • Flour is higher in vitamin B1, selenium, folate, iron, vitamin B2, vitamin B3, phosphorus, and fiber; however, maple sugar is richer in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 163% higher.

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

Infographic

Flour 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.
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%
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 +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%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +156.1%
Contains more ZincZinc +765.7%
Contains more ManganeseManganese +548.4%

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.
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%
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 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
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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +10230%
Contains more FatsFats +390%
Contains more WaterWater +49%
Contains more CarbsCarbs +19.1%
Contains more OtherOther +73.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +35.9%
Contains more Poly. FatPolyunsaturated fat +313%
Contains less Sat. FatSaturated fat -76.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Maple sugar
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 Flour Maple sugar DV% diff.
Manganese 0.682mg 4.422mg 163%
Vitamin B1 0.785mg 0.009mg 65%
Selenium 33.9µg 0.8µg 60%
Zinc 0.7mg 6.06mg 49%
Folate 183µg 0µg 46%
Iron 4.64mg 1.61mg 38%
Vitamin B2 0.494mg 0.013mg 37%
Vitamin B3 5.904mg 0.04mg 37%
Protein 10.33g 0.1g 20%
Phosphorus 108mg 3mg 15%
Fiber 2.7g 0g 11%
Calcium 15mg 90mg 8%
Vitamin B5 0.438mg 0.048mg 8%
Potassium 107mg 274mg 5%
Copper 0.144mg 0.099mg 5%
Carbs 76.31g 90.9g 5%
Vitamin B6 0.044mg 0.003mg 3%
Choline 10.4mg 2.1mg 2%
Polyunsaturated fat 0.413g 0.1g 2%
Saturated fat 0.155g 0.036g 1%
Calories 364kcal 354kcal 1%
Magnesium 22mg 19mg 1%
Fats 0.98g 0.2g 1%
Net carbs 73.61g 90.9g N/A
Sugar 0.27g 84.87g N/A
Sodium 2mg 11mg 0%
Vitamin E 0.06mg 0mg 0%
Vitamin K 0.3µg 0µg 0%
Monounsaturated fat 0.087g 0.064g 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
Flour Maple sugar
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
46%
Flour
1%
Maple sugar
Minerals Daily Need Coverage Score
59%
Flour
91%
Maple sugar

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