White Bread vs. Maple Syrup
Nutrition comparison of White Bread and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and maple syrup:
- Both white bread and maple syrup are high in calcium, calories and carbohydrates.
- Maple syrup is a great source of potassium.
- White bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
- White bread is a great source of protein.
- White bread is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and maple syrup are high in calories. Maple syrup has a little more calories (9%) than white bread by weight - white bread has 238 calories per 100 grams and maple syrup has 260 calories.
For macronutrient ratios, white bread is heavier in protein, much lighter in carbs and heavier in fat compared to maple syrup per calorie. White bread has a macronutrient ratio of 18:74:8 and for maple syrup, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Maple Syrup | |
|---|---|---|
| Protein | 18% | ~ |
| Carbohydrates | 74% | 100% |
| Fat | 8% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and maple syrup are high in carbohydrates. Maple syrup has 53% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and maple syrup has 67g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - white bread has 9.2g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and white bread has 92% less sugar than maple syrup - white bread has 5g of sugar per 100 grams and maple syrup has 60.5g of sugar.
Protein
protein
White bread is a great source of protein and it has 265 times more protein than maple syrup - white bread has 10.7g of protein per 100 grams and maple syrup has 0.04g of protein.
Fat
saturated fat
Both white bread and maple syrup are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and maple syrup has 0.01g of saturated fat.
trans fat
Both white bread and maple syrup are low in trans fat - white bread has 0.03g of trans fat per 100 grams and maple syrup does not contain significant amounts.
Vitamins
Vitamin A
White bread and maple syrup contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and maple syrup does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than maple syrup - white bread has 0.38mg of Vitamin E per 100 grams and maple syrup does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than maple syrup - white bread has 7.7ug of Vitamin K per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
White bread has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
| White Bread | Maple Syrup | |
|---|---|---|
| Thiamin | 0.51 MG | 0.066 MG |
| Riboflavin | 0.255 MG | 1.27 MG |
| Niacin | 4.455 MG | 0.081 MG |
| Pantothenic acid | 0.455 MG | 0.036 MG |
| Vitamin B6 | 0.08 MG | 0.002 MG |
| Folate | 127 UG | ~ |
Minerals
calcium
Both white bread and maple syrup are high in calcium. White bread has 571% more calcium than maple syrup - white bread has 684mg of calcium per 100 grams and maple syrup has 102mg of calcium.
iron
White bread is an excellent source of iron and it has 43 times more iron than maple syrup - white bread has 4.9mg 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 67% more potassium than white bread - white bread has 127mg of potassium per 100 grams and maple syrup has 212mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than maple syrup per 100 grams.
| White Bread | Maple Syrup | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 0.017 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Maple Syrup (Syrups, maple) .
White Bread g
()
|
Daily Values (%) |
Maple Syrup g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or maple syrup contain more calories in 100 grams?Both white bread and maple syrup are high in calories. Maple syrup has a little more calories ( 10%) than white bread by weight - white bread has 238 calories in 100g and maple syrup has 260 calories.
Does white bread or maple syrup have more carbohydrates?
By weight, both white bread and maple syrup are high in carbohydrates. maple syrup has 50% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and maple syrup has 67g of carbohydrates.
Does white bread or maple syrup contain more calcium?
Both white bread and maple syrup are high in calcium. White bread has 570% more calcium than maple syrup - white bread has 684mg of calcium in 100 grams and maple syrup has 102mg of calcium.
Does white bread or maple syrup contain more iron?
White bread is an abundant source of iron and it has 43 times more iron than maple syrup - white bread has 4.9mg of iron in 100 grams and maple syrup has 0.11mg of iron.