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  6. Sunflower seeds vs. Maple sugar

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

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

  • Sunflower seeds are richer in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, folate, and vitamin B3, yet maple sugar is richer in manganese.
  • Sunflower seeds' daily need coverage for vitamin E is 234% higher.
  • Sunflower seeds have a lower glycemic index than maple sugar.

We used Seeds, sunflower seed kernels, dried and Sugars, maple types in this comparison.

Infographic

Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +1610.5%
Contains more PotassiumPotassium +135.4%
Contains more IronIron +226.1%
Contains more CopperCopper +1718.2%
Contains more PhosphorusPhosphorus +21900%
Contains less SodiumSodium -18.2%
Contains more SeleniumSelenium +6525%
Contains more CalciumCalcium +15.4%
Contains more ZincZinc +21.2%
Contains more ManganeseManganese +126.8%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16344.4%
Contains more Vitamin B2Vitamin B2 +2630.8%
Contains more Vitamin B3Vitamin B3 +20737.5%
Contains more Vitamin B5Vitamin B5 +2254.2%
Contains more Vitamin B6Vitamin B6 +44733.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +2523.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Maple sugar DV% diff.
Vitamin E 35.17mg 0mg 234%
Copper 1.8mg 0.099mg 189%
Polyunsaturated fat 23.137g 0.1g 154%
Vitamin B1 1.48mg 0.009mg 123%
Manganese 1.95mg 4.422mg 107%
Vitamin B6 1.345mg 0.003mg 103%
Selenium 53µg 0.8µg 95%
Phosphorus 660mg 3mg 94%
Fats 51.46g 0.2g 79%
Magnesium 325mg 19mg 73%
Folate 227µg 0µg 57%
Vitamin B3 8.335mg 0.04mg 52%
Iron 5.25mg 1.61mg 46%
Monounsaturated fat 18.528g 0.064g 46%
Protein 20.78g 0.1g 41%
Fiber 8.6g 0g 34%
Vitamin B2 0.355mg 0.013mg 26%
Carbs 20g 90.9g 24%
Vitamin B5 1.13mg 0.048mg 22%
Saturated fat 4.455g 0.036g 20%
Calories 584kcal 354kcal 12%
Potassium 645mg 274mg 11%
Zinc 5mg 6.06mg 10%
Choline 55.1mg 2.1mg 10%
Vitamin C 1.4mg 0mg 2%
Calcium 78mg 90mg 1%
Net carbs 11.4g 90.9g N/A
Sugar 2.62g 84.87g N/A
Sodium 9mg 11mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +20680%
Contains more FatsFats +25630%
Contains more OtherOther +278.8%
Contains more CarbsCarbs +354.5%
Contains more WaterWater +69.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +28850%
Contains more Poly. FatPolyunsaturated fat +23037%
Contains less Sat. FatSaturated fat -99.2%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.