Wheat Flour vs. Maple Syrup
Nutrition comparison of Wheat Flour and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and maple syrup:
- Both wheat flour and maple syrup are high in calories and carbohydrates.
- Maple syrup is a great source of potassium.
- Maple syrup is an excellent source of calcium.
- Wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
- Wheat flour is a great source of dietary fiber and protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and maple syrup are high in calories. Wheat flour has 39% more calories than maple syrup - wheat flour has 361 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, wheat flour is heavier in protein, lighter in carbs and heavier in fat compared to maple syrup per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Maple Syrup | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 82% | 100% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both wheat flour and maple syrup are high in carbohydrates. Wheat flour has a little more carbohydrates (8%) than maple syrup by weight - wheat flour has 72.5g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than maple syrup - wheat flour has 2.4g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and wheat flour has 99% less sugar than maple syrup - wheat flour has 0.31g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 298 times more protein than maple syrup - wheat flour has 12g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both wheat flour and maple syrup are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
Vitamins
Vitamin A
Wheat flour and maple syrup contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than maple syrup - wheat flour has 0.4mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
Wheat flour and maple syrup contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
| Wheat Flour | Maple Syrup | |
|---|---|---|
| Thiamin | 0.812 MG | 0.066 MG |
| Riboflavin | 0.512 MG | 1.27 MG |
| Niacin | 7.554 MG | 0.081 MG |
| Pantothenic acid | 0.438 MG | 0.036 MG |
| Vitamin B6 | 0.037 MG | 0.002 MG |
| Folate | 183 UG | ~ |
Minerals
calcium
Maple syrup is an excellent source of calcium and it has 580% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 39 times more iron than maple syrup - wheat flour has 4.4mg of iron per 100 grams and maple syrup has 0.11mg of iron.
potassium
Maple syrup is a great source of potassium and it has 112% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than maple syrup per 100 grams.
| Wheat Flour | Maple Syrup | |
|---|---|---|
| linoleic acid | 0.685 G | 0.017 G |
| Total | 0.685 G | 0.017 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Maple Syrup (Syrups, maple) .
Wheat Flour 137g
(
cup
)
|
Daily Values (%) |
Maple Syrup 315g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 495KCAL 25% |
|
5% | calories | 65% |
|
819KCAL 41% | |
| 99G 40% |
|
5% | carbohydrates | 113% |
|
211G 85% | |
| 3.3G 13% |
|
>999% | dietary fiber | 5% |
|
||
| 0.42G | 5% | sugar | >999% | 190G | |||
| 2.3G 4% |
|
>999% | total fat | 5% |
|
0.19G 0.3% | |
| 0.33G 2% |
|
>999% | saturated fat | 5% |
|
0.02G 0.1% | |
| 0.19G | 532% | monounsaturated fat | 5% | 0.03G | |||
| 1G | >999% | polyunsaturated fat | 5% | 0.05G | |||
| 2.7MG 0.2% |
|
5% | sodium | >999% |
|
38MG 3% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 0.82UG 0.1% |
|
>999% | Vitamin A | 5% |
|
||
| 21MG 2% |
|
5% | calcium | >999% |
|
321MG 32% | |
| 6MG 34% |
|
>999% | iron | 5% |
|
0.35MG 2% | |
| 34MG 11% |
|
5% | magnesium | 94% |
|
66MG 21% | |
| 137MG 6% |
|
5% | potassium | 388% |
|
668MG 29% | |
| 1.1MG 101% |
|
424% | thiamin (Vit B1) | 5% |
|
0.21MG 19% | |
| 0.7MG 64% |
|
5% | riboflavin (Vit B2) | 471% |
|
4MG 364% | |
| 10MG 74% |
|
>999% | niacin (Vit B3) | 5% |
|
0.26MG 2% | |
| 0.05MG 4% |
|
396% | Vitamin B6 | 5% |
|
0.01MG 1% | |
| 0.6MG 12% |
|
445% | pantothenic acid (Vit B5) | 5% |
|
0.11MG 2% | |
| 251UG 63% |
|
>999% | folate (Vit B9) | 5% |
|
||
| 0.55MG 4% |
|
>999% | Vitamin E | 5% |
|
||
| 0.41UG 1% |
|
>999% | Vitamin K | 5% |
|
||
| 16G 33% |
|
>999% | protein | 5% |
|
0.13G 0.3% | |
| 14MG 3% |
|
180% | choline | 5% |
|
5MG 1% | |
| 0.25MG 21% |
|
316% | copper | 5% |
|
0.06MG 5% | |
| 1.1MG 60% |
|
5% | manganese | 736% |
|
9.2MG 509% | |
| 133MG 19% |
|
>999% | phosphorus | 5% |
|
6.3MG 1% | |
| 54UG 99% |
|
>999% | selenium | 5% |
|
1.9UG 3% | |
| 1.2MG 15% |
|
5% | zinc | 283% |
|
4.6MG 58% | |
| 18G | 5% | Water | 467% | 102G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does wheat flour or maple syrup contain more calories in 100 grams?Both wheat flour and maple syrup are high in calories. Wheat flour has 40% more calories than maple syrup - wheat flour has 361 calories in 100g and maple syrup has 260 calories.
Does wheat flour or maple syrup have more carbohydrates?
By weight, both wheat flour and maple syrup are high in carbohydrates. wheat flour has a little more carbohydrates ( 10%) than maple syrup by weight - wheat flour has 72.5g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does wheat flour or maple syrup contain more calcium?
Maple syrup is a rich source of calcium and it has 580% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and maple syrup has 102mg of calcium.
Does wheat flour or maple syrup contain more iron?
Wheat flour is an abundant source of iron and it has 39 times more iron than maple syrup - wheat flour has 4.4mg of iron in 100 grams and maple syrup has 0.11mg of iron.