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  6. Flax vs. Maple sugar

Flax vs. Maple sugar — In-Depth Nutrition Comparison

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Significant differences between Flax and Maple sugar

  • Flax is richer in Vitamin B1, Copper, Fiber, Phosphorus, Magnesium, Iron, Selenium, Vitamin B6, and Folate, while Maple sugar is higher in Manganese.
  • Flax covers 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 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.
Flax
Flax
7
:
3
Maple sugar
Maple sugar
Contains more Calcium +183.3%
Contains more Iron +255.9%
Contains more Magnesium +1963.2%
Contains more Phosphorus +21300%
Contains more Potassium +196.7%
Contains more Copper +1132.3%
Contains more Selenium +3075%
Contains less Sodium -63.3%
Contains more Zinc +39.6%
Contains more Manganese +78.2%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
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 +183.3%
Contains more Iron +255.9%
Contains more Magnesium +1963.2%
Contains more Phosphorus +21300%
Contains more Potassium +196.7%
Contains more Copper +1132.3%
Contains more Selenium +3075%
Contains less Sodium -63.3%
Contains more Zinc +39.6%
Contains more Manganese +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.
Flax
Flax
9
:
0
Maple sugar
Maple sugar
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18166.7%
Contains more Vitamin B2 +1138.5%
Contains more Vitamin B3 +7600%
Contains more Vitamin B5 +1952.1%
Contains more Vitamin B6 +15666.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +18166.7%
Contains more Vitamin B2 +1138.5%
Contains more Vitamin B3 +7600%
Contains more Vitamin B5 +1952.1%
Contains more Vitamin B6 +15666.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Maple sugar
Maple sugar
Contains more Protein +18190%
Contains more Fats +20980%
Contains more Other +363.8%
Contains more Carbs +214.8%
Contains more Water +14.9%
Flax
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
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 +18190%
Contains more Fats +20980%
Contains more Other +363.8%
Contains more Carbs +214.8%
Contains more Water +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Maple sugar
Maple sugar
Contains more Monounsaturated Fat +11660.9%
Contains more Polyunsaturated fat +28630%
Contains less Saturated Fat -99%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 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 +11660.9%
Contains more Polyunsaturated fat +28630%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Maple sugar Opinion
Net carbs 1.58g 90.9g Maple sugar
Protein 18.29g 0.1g Flax
Fats 42.16g 0.2g Flax
Carbs 28.88g 90.9g Maple sugar
Calories 534kcal 354kcal Flax
Sugar 1.55g 84.87g Flax
Fiber 27.3g 0g Flax
Calcium 255mg 90mg Flax
Iron 5.73mg 1.61mg Flax
Magnesium 392mg 19mg Flax
Phosphorus 642mg 3mg Flax
Potassium 813mg 274mg Flax
Sodium 30mg 11mg Maple sugar
Zinc 4.34mg 6.06mg Maple sugar
Copper 1.22mg 0.099mg Flax
Manganese 2.482mg 4.422mg Maple sugar
Selenium 25.4µg 0.8µg Flax
Vitamin E 0.31mg 0mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.009mg Flax
Vitamin B2 0.161mg 0.013mg Flax
Vitamin B3 3.08mg 0.04mg Flax
Vitamin B5 0.985mg 0.048mg Flax
Vitamin B6 0.473mg 0.003mg Flax
Folate 87µg 0µg Flax
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Saturated Fat 3.663g 0.036g Maple sugar
Monounsaturated Fat 7.527g 0.064g Flax
Polyunsaturated fat 28.73g 0.1g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63%
Flax
1%
Maple sugar
Minerals Daily Need Coverage Score
191%
Flax
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 3.627g)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 63)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 83.32g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $1)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - 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.