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  6. Maple sugar vs. Chia seeds

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

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What are the main differences between maple sugar and chia seeds?

  • Maple sugar is richer in manganese, yet chia seeds are richer in fiber, phosphorus, selenium, copper, iron, magnesium, vitamin B3, calcium, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Maple sugar has 2 times more manganese than chia seeds. Maple sugar has 4.422mg of manganese, while chia seeds have 2.723mg.
  • Chia seeds have a lower glycemic index than maple sugar.

We used Sugars, maple and Seeds, chia seeds, dried types in this comparison.

Infographic

Maple sugar vs Chia 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more ZincZinc +32.3%
Contains less SodiumSodium -31.3%
Contains more ManganeseManganese +62.4%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +601.1%
Contains more PotassiumPotassium +48.5%
Contains more IronIron +379.5%
Contains more CopperCopper +833.3%
Contains more PhosphorusPhosphorus +28566.7%
Contains more SeleniumSelenium +6800%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +6788.9%
Contains more Vitamin B2Vitamin B2 +1207.7%
Contains more Vitamin B3Vitamin B3 +21975%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Maple sugar Chia seeds DV% diff.
Polyunsaturated fat 0.1g 23.665g 157%
Fiber 0g 34.4g 138%
Phosphorus 3mg 860mg 122%
Selenium 0.8µg 55.2µg 99%
Copper 0.099mg 0.924mg 92%
Iron 1.61mg 7.72mg 76%
Magnesium 19mg 335mg 75%
Manganese 4.422mg 2.723mg 74%
Vitamin B3 0.04mg 8.83mg 55%
Calcium 90mg 631mg 54%
Vitamin B1 0.009mg 0.62mg 51%
Fats 0.2g 30.74g 47%
Protein 0.1g 16.54g 33%
Carbs 90.9g 42.12g 16%
Saturated fat 0.036g 3.33g 15%
Zinc 6.06mg 4.58mg 13%
Folate 0µg 49µg 12%
Vitamin B2 0.013mg 0.17mg 12%
Calories 354kcal 486kcal 7%
Monounsaturated fat 0.064g 2.309g 6%
Potassium 274mg 407mg 4%
Vitamin E 0mg 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin B5 0.048mg 1%
Net carbs 90.9g 7.72g N/A
Sugar 84.87g N/A
Sodium 11mg 16mg 0%
Vitamin B6 0.003mg 0%
Trans fat 0.14g N/A
Choline 2.1mg 0%
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +115.8%
Contains more WaterWater +37.9%
Contains more ProteinProtein +16440%
Contains more FatsFats +15270%
Contains more OtherOther +500%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +3507.8%
Contains more Poly. FatPolyunsaturated fat +23565%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.