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  6. Maple syrup vs. Pumpkin seeds

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

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What are the main differences between maple syrup and pumpkin seeds?

  • Maple syrup is richer in manganese and vitamin B2, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and phosphorus.
  • Maple syrup's daily need coverage for manganese is 105% higher.
  • Maple syrup has 24 times more vitamin B2 than pumpkin seeds. Maple syrup has 1.27mg of vitamin B2, while pumpkin seeds have 0.052mg.
  • Maple syrup contains less saturated fat.

We used Syrups, maple and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Maple syrup vs Pumpkin seeds 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +85.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +486.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1147.6%
Contains more PotassiumPotassium +333.5%
Contains more IronIron +2909.1%
Contains more CopperCopper +3733.3%
Contains more ZincZinc +600.7%
Contains more PhosphorusPhosphorus +4500%

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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B2Vitamin B2 +2342.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +253.1%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin B6Vitamin B6 +1750%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Maple syrup Pumpkin seeds DV% diff.
Manganese 2.908mg 0.496mg 105%
Vitamin B2 1.27mg 0.052mg 94%
Zinc 1.47mg 10.3mg 80%
Copper 0.018mg 0.69mg 75%
Fiber 0g 18.4g 74%
Polyunsaturated fat 0.017g 8.844g 59%
Magnesium 21mg 262mg 57%
Iron 0.11mg 3.31mg 40%
Protein 0.04g 18.55g 37%
Fats 0.06g 19.4g 30%
Potassium 212mg 919mg 21%
Saturated fat 0.007g 3.67g 17%
Monounsaturated fat 0.011g 6.032g 15%
Phosphorus 2mg 92mg 13%
Calories 260kcal 446kcal 9%
Calcium 102mg 55mg 5%
Carbs 67.04g 53.75g 4%
Vitamin B6 0.002mg 0.037mg 3%
Vitamin B1 0.066mg 0.034mg 3%
Folate 0µg 9µg 2%
Selenium 0.6µg 1%
Fructose 0.52g 1%
Vitamin B3 0.081mg 0.286mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 67.04g 35.35g N/A
Sugar 60.46g N/A
Sodium 12mg 18mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B5 0.036mg 0.056mg 0%
Choline 1.6mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more CarbsCarbs +24.7%
Contains more WaterWater +619.8%
Contains more ProteinProtein +46275%
Contains more FatsFats +32233.3%
Contains more OtherOther +708.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +54736.4%
Contains more Poly. FatPolyunsaturated fat +51923.5%

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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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.