Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Maple sugar
  5. Compare
  6. Maple sugar vs. Pumpkin seeds

Maple sugar vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

Summary of differences between maple sugar and pumpkin seeds

  • Maple sugar has more manganese, while pumpkin seeds have more fiber, copper, magnesium, zinc, iron, potassium, and phosphorus.
  • Maple sugar covers your daily need for manganese, 171% more than pumpkin seeds.
  • Maple sugar contains 2 times more calcium than pumpkin seeds. While maple sugar contains 90mg of calcium, pumpkin seeds contain only 55mg.
  • The amount of saturated fat in maple sugar is lower.

These are the specific foods used in this comparison Sugars, maple and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Maple sugar vs Pumpkin seeds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +63.6%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +791.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1278.9%
Contains more PotassiumPotassium +235.4%
Contains more IronIron +105.6%
Contains more CopperCopper +597%
Contains more ZincZinc +70%
Contains more PhosphorusPhosphorus +2966.7%

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% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +277.8%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +615%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +1133.3%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Maple sugar Pumpkin seeds DV% diff.
Manganese 4.422mg 0.496mg 171%
Fiber 0g 18.4g 74%
Copper 0.099mg 0.69mg 66%
Polyunsaturated fat 0.1g 8.844g 58%
Magnesium 19mg 262mg 58%
Zinc 6.06mg 10.3mg 39%
Protein 0.1g 18.55g 37%
Fats 0.2g 19.4g 30%
Iron 1.61mg 3.31mg 21%
Potassium 274mg 919mg 19%
Saturated fat 0.036g 3.67g 17%
Monounsaturated fat 0.064g 6.032g 15%
Phosphorus 3mg 92mg 13%
Carbs 90.9g 53.75g 12%
Calories 354kcal 446kcal 5%
Calcium 90mg 55mg 4%
Vitamin B2 0.013mg 0.052mg 3%
Vitamin B6 0.003mg 0.037mg 3%
Folate 0µg 9µg 2%
Vitamin B3 0.04mg 0.286mg 2%
Vitamin B1 0.009mg 0.034mg 2%
Selenium 0.8µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 90.9g 35.35g N/A
Sugar 84.87g N/A
Sodium 11mg 18mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B5 0.048mg 0.056mg 0%
Choline 2.1mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more CarbsCarbs +69.1%
Contains more WaterWater +77.8%
Contains more ProteinProtein +18450%
Contains more FatsFats +9600%
Contains more OtherOther +375%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +9325%
Contains more Poly. FatPolyunsaturated fat +8744%

People also compare

Maple sugar
Maple sugar vs Corn syrup
Corn syrup
Maple sugar
Maple sugar vs Maple syrup
Maple syrup
Maple sugar
Maple sugar vs Snickers
Snickers
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.