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  6. Seed vs. Maple sugar

Seed vs. Maple sugar — In-Depth Nutrition Comparison

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What are the main differences between Seed and Maple sugar?

  • Seed is richer in Fiber, Phosphorus, Selenium, Copper, Iron, Magnesium, Vitamin B3, Calcium, and Vitamin B1, yet Maple sugar is richer in Manganese.
  • Seed's daily need coverage for Fiber is 138% higher.
  • Seed has 287 times more Phosphorus than Maple sugar. Seed has 860mg of Phosphorus, while Maple sugar has 3mg.

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

Infographic

Seed vs Maple sugar 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.
Seed
Seed
7
:
3
Maple sugar
Maple sugar
Contains more Calcium +601.1%
Contains more Iron +379.5%
Contains more Magnesium +1663.2%
Contains more Phosphorus +28566.7%
Contains more Potassium +48.5%
Contains more Copper +833.3%
Contains more Selenium +6800%
Contains less Sodium -31.3%
Contains more Zinc +32.3%
Contains more Manganese +62.4%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Calcium +601.1%
Contains more Iron +379.5%
Contains more Magnesium +1663.2%
Contains more Phosphorus +28566.7%
Contains more Potassium +48.5%
Contains more Copper +833.3%
Contains more Selenium +6800%
Contains less Sodium -31.3%
Contains more Zinc +32.3%
Contains more Manganese +62.4%

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.
Seed
Seed
7
:
4
Maple sugar
Maple sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6788.9%
Contains more Vitamin B2 +1207.7%
Contains more Vitamin B3 +21975%
Contains more Folate +∞%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Maple sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +6788.9%
Contains more Vitamin B2 +1207.7%
Contains more Vitamin B3 +21975%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Maple sugar
Maple sugar
Contains more Protein +16440%
Contains more Fats +15270%
Contains more Other +500%
Contains more Carbs +115.8%
Contains more Water +37.9%
Seed
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
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +16440%
Contains more Fats +15270%
Contains more Other +500%
Contains more Carbs +115.8%
Contains more Water +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Maple sugar
Maple sugar
Contains more Monounsaturated Fat +3507.8%
Contains more Polyunsaturated fat +23565%
Contains less Saturated Fat -98.9%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains more Monounsaturated Fat +3507.8%
Contains more Polyunsaturated fat +23565%
Contains less Saturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Maple sugar
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Maple sugar Opinion
Net carbs 7.72g 90.9g Maple sugar
Protein 16.54g 0.1g Seed
Fats 30.74g 0.2g Seed
Carbs 42.12g 90.9g Maple sugar
Calories 486kcal 354kcal Seed
Sugar 84.87g Seed
Fiber 34.4g 0g Seed
Calcium 631mg 90mg Seed
Iron 7.72mg 1.61mg Seed
Magnesium 335mg 19mg Seed
Phosphorus 860mg 3mg Seed
Potassium 407mg 274mg Seed
Sodium 16mg 11mg Maple sugar
Zinc 4.58mg 6.06mg Maple sugar
Copper 0.924mg 0.099mg Seed
Manganese 2.723mg 4.422mg Maple sugar
Selenium 55.2µg 0.8µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.009mg Seed
Vitamin B2 0.17mg 0.013mg Seed
Vitamin B3 8.83mg 0.04mg Seed
Vitamin B5 0.048mg Maple sugar
Vitamin B6 0.003mg Maple sugar
Folate 49µg 0µg Seed
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Trans Fat 0.14g Maple sugar
Saturated Fat 3.33g 0.036g Maple sugar
Monounsaturated Fat 2.309g 0.064g Seed
Polyunsaturated fat 23.665g 0.1g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Maple sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Seed
1%
Maple sugar
Minerals Daily Need Coverage Score
221%
Seed
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 84.87g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 48)
Which food is cheaper?
Seed
Seed is cheaper (difference - $4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 3.294g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.