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.
Detailed nutritional comparison of wheat flour and maple syrup is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Wheat Flour src
Image of Maple Syrup src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Flour or Maple Syrup .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Maple Syrup (Syrups, maple) .

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G Water G
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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.