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White bread vs. Maple syrup — In-Depth Nutrition Comparison

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Important differences between white bread and maple syrup

  • White bread has more iron, vitamin B1, selenium, vitamin B3, folate, phosphorus, and fiber; however, maple syrup has more manganese and vitamin B2.
  • Maple syrup's daily need coverage for manganese is 103% more.
  • Maple syrup is lower in sodium.
  • White bread has a higher glycemic index than maple syrup.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Syrups, maple.

Infographic

White bread vs Maple syrup infographic
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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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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%
Contains more CalciumCalcium +41.2%
Contains more IronIron +3181.8%
Contains more CopperCopper +461.1%
Contains more PhosphorusPhosphorus +4800%
Contains more SeleniumSelenium +3566.7%
Contains more PotassiumPotassium +68.3%
Contains more ZincZinc +98.6%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +442.5%
~equal in Magnesium ~21mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +707.6%
Contains more Vitamin B3Vitamin B3 +5801.2%
Contains more Vitamin B5Vitamin B5 +1388.9%
Contains more Vitamin B6Vitamin B6 +4250%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +812.5%
Contains more Vitamin B2Vitamin B2 +422.6%
~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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +22025%
Contains more FatsFats +5450%
Contains more WaterWater +12.4%
Contains more OtherOther +321.3%
Contains more CarbsCarbs +35.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +5345.5%
Contains more Poly. FatPolyunsaturated fat +9323.5%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
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
Contains more StarchStarch +∞%
Contains more FructoseFructose +367.3%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~1.6g
~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.
White bread Maple syrup
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient White bread Maple syrup DV% diff.
Manganese 0.536mg 2.908mg 103%
Vitamin B2 0.243mg 1.27mg 79%
Iron 3.61mg 0.11mg 44%
Vitamin B1 0.533mg 0.066mg 39%
Selenium 22µg 0.6µg 39%
Vitamin B3 4.78mg 0.081mg 29%
Folate 111µg 0µg 28%
Sodium 490mg 12mg 21%
Protein 8.85g 0.04g 18%
Starch 37.17g 15%
Phosphorus 98mg 2mg 14%
Fiber 2.7g 0g 11%
Polyunsaturated fat 1.602g 0.017g 11%
Vitamin B5 0.536mg 0.036mg 10%
Copper 0.101mg 0.018mg 9%
Zinc 0.74mg 1.47mg 7%
Vitamin B6 0.087mg 0.002mg 7%
Carbs 49.42g 67.04g 6%
Fats 3.33g 0.06g 5%
Calcium 144mg 102mg 4%
Saturated fat 0.698g 0.007g 3%
Potassium 126mg 212mg 3%
Fructose 2.43g 0.52g 2%
Choline 14.6mg 1.6mg 2%
Monounsaturated fat 0.599g 0.011g 1%
Vitamin E 0.22mg 0mg 1%
Calories 266kcal 260kcal 0%
Net carbs 46.72g 67.04g N/A
Magnesium 23mg 21mg 0%
Sugar 5.67g 60.46g N/A
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g N/A
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Maple syrup
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
33%
White bread
24%
Maple syrup
Minerals Daily Need Coverage Score
56%
White bread
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 54.79g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $4)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 478mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.691g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 19)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.