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. Sunflower seeds

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

Compare

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

  • Maple sugar is richer in manganese, yet sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, folate, and vitamin B3.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Maple sugar has 2 times more manganese than sunflower seeds. Maple sugar has 4.422mg of manganese, while sunflower seeds have 1.95mg.
  • Sunflower seeds have a lower glycemic index than maple sugar.

We used Sugars, maple and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Maple sugar vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +15.4%
Contains more ZincZinc +21.2%
Contains more ManganeseManganese +126.8%
Contains more MagnesiumMagnesium +1610.5%
Contains more PotassiumPotassium +135.4%
Contains more IronIron +226.1%
Contains more CopperCopper +1718.2%
Contains more PhosphorusPhosphorus +21900%
Contains less SodiumSodium -18.2%
Contains more SeleniumSelenium +6525%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16344.4%
Contains more Vitamin B2Vitamin B2 +2630.8%
Contains more Vitamin B3Vitamin B3 +20737.5%
Contains more Vitamin B5Vitamin B5 +2254.2%
Contains more Vitamin B6Vitamin B6 +44733.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +2523.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Sunflower seeds DV% diff.
Vitamin E 0mg 35.17mg 234%
Copper 0.099mg 1.8mg 189%
Polyunsaturated fat 0.1g 23.137g 154%
Vitamin B1 0.009mg 1.48mg 123%
Manganese 4.422mg 1.95mg 107%
Vitamin B6 0.003mg 1.345mg 103%
Selenium 0.8µg 53µg 95%
Phosphorus 3mg 660mg 94%
Fats 0.2g 51.46g 79%
Magnesium 19mg 325mg 73%
Folate 0µg 227µg 57%
Vitamin B3 0.04mg 8.335mg 52%
Iron 1.61mg 5.25mg 46%
Monounsaturated fat 0.064g 18.528g 46%
Protein 0.1g 20.78g 41%
Fiber 0g 8.6g 34%
Vitamin B2 0.013mg 0.355mg 26%
Carbs 90.9g 20g 24%
Vitamin B5 0.048mg 1.13mg 22%
Saturated fat 0.036g 4.455g 20%
Calories 354kcal 584kcal 12%
Potassium 274mg 645mg 11%
Zinc 6.06mg 5mg 10%
Choline 2.1mg 55.1mg 10%
Vitamin C 0mg 1.4mg 2%
Calcium 90mg 78mg 1%
Net carbs 90.9g 11.4g N/A
Sugar 84.87g 2.62g N/A
Sodium 11mg 9mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +354.5%
Contains more WaterWater +69.1%
Contains more ProteinProtein +20680%
Contains more FatsFats +25630%
Contains more OtherOther +278.8%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +28850%
Contains more Poly. FatPolyunsaturated fat +23037%

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
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.