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  6. Flax seeds vs. Maple sugar

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

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Significant differences between flax seeds and maple sugar

  • Flax seeds are richer in vitamin B1, copper, fiber, phosphorus, magnesium, iron, selenium, vitamin B6, and folate, while maple sugar is higher in manganese.
  • Flax seeds cover your daily vitamin B1 needs 136% more than maple sugar.

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

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +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%
Contains more ZincZinc +39.6%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +78.2%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +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 Flax seeds Maple sugar DV% diff.
Polyunsaturated fat 28.73g 0.1g 191%
Vitamin B1 1.644mg 0.009mg 136%
Copper 1.22mg 0.099mg 125%
Fiber 27.3g 0g 109%
Phosphorus 642mg 3mg 91%
Magnesium 392mg 19mg 89%
Manganese 2.482mg 4.422mg 84%
Fats 42.16g 0.2g 65%
Iron 5.73mg 1.61mg 52%
Selenium 25.4µg 0.8µg 45%
Protein 18.29g 0.1g 36%
Vitamin B6 0.473mg 0.003mg 36%
Folate 87µg 0µg 22%
Carbs 28.88g 90.9g 21%
Vitamin B3 3.08mg 0.04mg 19%
Vitamin B5 0.985mg 0.048mg 19%
Monounsaturated fat 7.527g 0.064g 19%
Calcium 255mg 90mg 17%
Zinc 4.34mg 6.06mg 16%
Saturated fat 3.663g 0.036g 16%
Potassium 813mg 274mg 16%
Choline 78.7mg 2.1mg 14%
Vitamin B2 0.161mg 0.013mg 11%
Calories 534kcal 354kcal 9%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0mg 2%
Sodium 30mg 11mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 90.9g N/A
Sugar 1.55g 84.87g 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
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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +18190%
Contains more FatsFats +20980%
Contains more OtherOther +363.8%
Contains more CarbsCarbs +214.8%
Contains more WaterWater +14.9%

Fat Type Comparison

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

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