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  6. Chia seeds vs. Maple syrup

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

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How are chia seeds and maple syrup different?

  • Chia seeds are higher in fiber, phosphorus, copper, selenium, iron, magnesium, vitamin B3, calcium, and vitamin B1; however, maple syrup is richer in vitamin B2.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Chia seeds contain 430 times more phosphorus than maple syrup. While chia seeds contain 860mg of phosphorus, maple syrup contains only 2mg.
  • Chia seeds have a lower glycemic index (15) than maple syrup (54).

Seeds, chia seeds, dried and Syrups, maple are the varieties used in this article.

Infographic

Chia seeds vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +1495.2%
Contains more CalciumCalcium +518.6%
Contains more PotassiumPotassium +92%
Contains more IronIron +6918.2%
Contains more CopperCopper +5033.3%
Contains more ZincZinc +211.6%
Contains more PhosphorusPhosphorus +42900%
Contains more SeleniumSelenium +9100%
Contains less SodiumSodium -25%
~equal in Manganese ~2.908mg

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% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +839.4%
Contains more Vitamin B3Vitamin B3 +10801.2%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +647.1%
~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 syrup DV% diff.
Polyunsaturated fat 23.665g 0.017g 158%
Fiber 34.4g 0g 138%
Phosphorus 860mg 2mg 123%
Copper 0.924mg 0.018mg 101%
Selenium 55.2µg 0.6µg 99%
Iron 7.72mg 0.11mg 95%
Vitamin B2 0.17mg 1.27mg 85%
Magnesium 335mg 21mg 75%
Vitamin B3 8.83mg 0.081mg 55%
Calcium 631mg 102mg 53%
Fats 30.74g 0.06g 47%
Vitamin B1 0.62mg 0.066mg 46%
Protein 16.54g 0.04g 33%
Zinc 4.58mg 1.47mg 28%
Saturated fat 3.33g 0.007g 15%
Folate 49µg 0µg 12%
Calories 486kcal 260kcal 11%
Manganese 2.723mg 2.908mg 8%
Carbs 42.12g 67.04g 8%
Monounsaturated fat 2.309g 0.011g 6%
Potassium 407mg 212mg 6%
Vitamin E 0.5mg 0mg 3%
Vitamin C 1.6mg 0mg 2%
Fructose 0.52g 1%
Vitamin B5 0.036mg 1%
Net carbs 7.72g 67.04g N/A
Sugar 60.46g N/A
Sodium 16mg 12mg 0%
Vitamin B6 0.002mg 0%
Trans fat 0.14g N/A
Choline 1.6mg 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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +41250%
Contains more FatsFats +51133.3%
Contains more OtherOther +921.3%
Contains more CarbsCarbs +59.2%
Contains more WaterWater +458.4%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +20890.9%
Contains more Poly. FatPolyunsaturated fat +139105.9%
Contains less Sat. FatSaturated fat -99.8%

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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 syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.