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  6. Flax vs. Maple syrup

Flax vs. Maple syrup — In-Depth Nutrition Comparison

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Summary of differences between Flax and Maple syrup

  • Flax has more Copper, Vitamin B1, Fiber, Phosphorus, Magnesium, Iron, Selenium, Vitamin B6, and Zinc, while Maple syrup has more Vitamin B2.
  • Flax covers your daily need of Copper 134% more than Maple syrup.

These are the specific foods used in this comparison Seeds, flaxseed and Syrups, maple.

Infographic

Flax 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.
Flax
Flax
8
:
2
Maple syrup
Maple syrup
Contains more Calcium +150%
Contains more Iron +5109.1%
Contains more Magnesium +1766.7%
Contains more Phosphorus +32000%
Contains more Potassium +283.5%
Contains more Zinc +195.2%
Contains more Copper +6677.8%
Contains more Selenium +4133.3%
Contains less Sodium -60%
Contains more Manganese +17.2%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Maple syrup
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Calcium +150%
Contains more Iron +5109.1%
Contains more Magnesium +1766.7%
Contains more Phosphorus +32000%
Contains more Potassium +283.5%
Contains more Zinc +195.2%
Contains more Copper +6677.8%
Contains more Selenium +4133.3%
Contains less Sodium -60%
Contains more Manganese +17.2%

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
8
:
1
Maple syrup
Maple syrup
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2390.9%
Contains more Vitamin B3 +3702.5%
Contains more Vitamin B5 +2636.1%
Contains more Vitamin B6 +23550%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +688.8%
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 syrup
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% 17% 294% 2% 3% 1% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2390.9%
Contains more Vitamin B3 +3702.5%
Contains more Vitamin B5 +2636.1%
Contains more Vitamin B6 +23550%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +688.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Maple syrup
Maple syrup
Contains more Protein +45625%
Contains more Fats +70166.7%
Contains more Other +689.4%
Contains more Carbs +132.1%
Contains more Water +365.4%
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 syrup
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Protein +45625%
Contains more Fats +70166.7%
Contains more Other +689.4%
Contains more Carbs +132.1%
Contains more Water +365.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Maple syrup
Maple syrup
Contains more Monounsaturated Fat +68327.3%
Contains more Polyunsaturated fat +168900%
Contains less Saturated Fat -99.8%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Maple syrup
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +68327.3%
Contains more Polyunsaturated fat +168900%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
0
:
3
Maple syrup
Maple syrup
Contains more Sucrose +4971.3%
Contains more Glucose +300%
Contains more Fructose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Maple syrup
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +4971.3%
Contains more Glucose +300%
Contains more Fructose +∞%

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 syrup
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 syrup Opinion
Net carbs 1.58g 67.04g Maple syrup
Protein 18.29g 0.04g Flax
Fats 42.16g 0.06g Flax
Carbs 28.88g 67.04g Maple syrup
Calories 534kcal 260kcal Flax
Fructose 0g 0.52g Maple syrup
Sugar 1.55g 60.46g Flax
Fiber 27.3g 0g Flax
Calcium 255mg 102mg Flax
Iron 5.73mg 0.11mg Flax
Magnesium 392mg 21mg Flax
Phosphorus 642mg 2mg Flax
Potassium 813mg 212mg Flax
Sodium 30mg 12mg Maple syrup
Zinc 4.34mg 1.47mg Flax
Copper 1.22mg 0.018mg Flax
Manganese 2.482mg 2.908mg Maple syrup
Selenium 25.4µg 0.6µg Flax
Vitamin E 0.31mg 0mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.066mg Flax
Vitamin B2 0.161mg 1.27mg Maple syrup
Vitamin B3 3.08mg 0.081mg Flax
Vitamin B5 0.985mg 0.036mg Flax
Vitamin B6 0.473mg 0.002mg 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 0.007g Maple syrup
Monounsaturated Fat 7.527g 0.011g Flax
Polyunsaturated fat 28.73g 0.017g 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 syrup
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
26%
Maple syrup
Minerals Daily Need Coverage Score
191%
Flax
50%
Maple syrup

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 3.656g)
Which food is lower in glycemic index?
Maple syrup
Maple syrup is lower in glycemic index (difference - 54)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 58.91g)
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 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.