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  6. Maple sugar vs. Flax seeds

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

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Significant differences between maple sugar and flax seeds

  • Maple sugar is richer in manganese, while flax seeds are higher in vitamin B1, copper, fiber, phosphorus, magnesium, iron, selenium, vitamin B6, and folate.
  • Flax seeds cover your daily vitamin B1 needs 136% more than maple sugar.
  • Maple sugar has 2 times more manganese than flax seeds. Maple sugar has 4.422mg of manganese, while flax seeds have 2.482mg.

Specific food types used in this comparison are Sugars, maple and Seeds, flaxseed.

Infographic

Maple sugar vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more ZincZinc +39.6%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +78.2%
Contains more MagnesiumMagnesium +1963.2%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +196.7%
Contains more IronIron +255.9%
Contains more CopperCopper +1132.3%
Contains more PhosphorusPhosphorus +21300%
Contains more SeleniumSelenium +3075%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +18166.7%
Contains more Vitamin B2Vitamin B2 +1138.5%
Contains more Vitamin B3Vitamin B3 +7600%
Contains more Vitamin B5Vitamin B5 +1952.1%
Contains more Vitamin B6Vitamin B6 +15666.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3647.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Flax seeds DV% diff.
Polyunsaturated fat 0.1g 28.73g 191%
Vitamin B1 0.009mg 1.644mg 136%
Copper 0.099mg 1.22mg 125%
Fiber 0g 27.3g 109%
Phosphorus 3mg 642mg 91%
Magnesium 19mg 392mg 89%
Manganese 4.422mg 2.482mg 84%
Fats 0.2g 42.16g 65%
Iron 1.61mg 5.73mg 52%
Selenium 0.8µg 25.4µg 45%
Protein 0.1g 18.29g 36%
Vitamin B6 0.003mg 0.473mg 36%
Folate 0µg 87µg 22%
Carbs 90.9g 28.88g 21%
Vitamin B3 0.04mg 3.08mg 19%
Vitamin B5 0.048mg 0.985mg 19%
Monounsaturated fat 0.064g 7.527g 19%
Calcium 90mg 255mg 17%
Zinc 6.06mg 4.34mg 16%
Saturated fat 0.036g 3.663g 16%
Potassium 274mg 813mg 16%
Choline 2.1mg 78.7mg 14%
Vitamin B2 0.013mg 0.161mg 11%
Calories 354kcal 534kcal 9%
Vitamin K 0µg 4.3µg 4%
Vitamin E 0mg 0.31mg 2%
Sodium 11mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 90.9g 1.58g N/A
Sugar 84.87g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +214.8%
Contains more WaterWater +14.9%
Contains more ProteinProtein +18190%
Contains more FatsFats +20980%
Contains more OtherOther +363.8%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +11660.9%
Contains more Poly. FatPolyunsaturated fat +28630%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.