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  6. Chia seeds vs. Maple sugar

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

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

  • Chia seeds are richer in fiber, phosphorus, selenium, copper, iron, magnesium, vitamin B3, calcium, and vitamin B1, yet maple sugar is richer in manganese.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Chia seeds have 287 times more phosphorus than maple sugar. Chia seeds have 860mg of phosphorus, while maple sugar has 3mg.
  • Chia seeds have a lower glycemic index than maple sugar.

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

Infographic

Chia seeds 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.
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%
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%
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%
Contains more ZincZinc +32.3%
Contains less SodiumSodium -31.3%
Contains more ManganeseManganese +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.
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%
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%
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 ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Maple sugar DV% diff.
Polyunsaturated fat 23.665g 0.1g 157%
Fiber 34.4g 0g 138%
Phosphorus 860mg 3mg 122%
Selenium 55.2µg 0.8µg 99%
Copper 0.924mg 0.099mg 92%
Iron 7.72mg 1.61mg 76%
Magnesium 335mg 19mg 75%
Manganese 2.723mg 4.422mg 74%
Vitamin B3 8.83mg 0.04mg 55%
Calcium 631mg 90mg 54%
Vitamin B1 0.62mg 0.009mg 51%
Fats 30.74g 0.2g 47%
Protein 16.54g 0.1g 33%
Carbs 42.12g 90.9g 16%
Saturated fat 3.33g 0.036g 15%
Zinc 4.58mg 6.06mg 13%
Folate 49µg 0µg 12%
Vitamin B2 0.17mg 0.013mg 12%
Calories 486kcal 354kcal 7%
Monounsaturated fat 2.309g 0.064g 6%
Potassium 407mg 274mg 4%
Vitamin E 0.5mg 0mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin B5 0.048mg 1%
Net carbs 7.72g 90.9g N/A
Sugar 84.87g N/A
Sodium 16mg 11mg 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
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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +16440%
Contains more FatsFats +15270%
Contains more OtherOther +500%
Contains more CarbsCarbs +115.8%
Contains more WaterWater +37.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +3507.8%
Contains more Poly. FatPolyunsaturated fat +23565%
Contains less Sat. FatSaturated fat -98.9%

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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. Chia seeds - 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.