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  6. Maple syrup vs. Chia seeds

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

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How are maple syrup and chia seeds different?

  • Maple syrup is higher in vitamin B2; however, chia seeds are richer in fiber, phosphorus, copper, selenium, iron, magnesium, vitamin B3, calcium, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Maple syrup contains 7 times more vitamin B2 than chia seeds. While maple syrup contains 1.27mg of vitamin B2, chia seeds contain only 0.17mg.
  • Chia seeds have a lower glycemic index (15) than maple syrup (54).

Syrups, maple and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Maple syrup vs Chia seeds infographic
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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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +1495.2%
Contains more CalciumCalcium +518.6%
Contains more PotassiumPotassium +92%
Contains more IronIron +6918.2%
Contains more CopperCopper +5033.3%
Contains more ZincZinc +211.6%
Contains more PhosphorusPhosphorus +42900%
Contains more SeleniumSelenium +9100%
~equal in Manganese ~2.723mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B2Vitamin B2 +647.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +839.4%
Contains more Vitamin B3Vitamin B3 +10801.2%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Maple syrup Chia seeds DV% diff.
Polyunsaturated fat 0.017g 23.665g 158%
Fiber 0g 34.4g 138%
Phosphorus 2mg 860mg 123%
Copper 0.018mg 0.924mg 101%
Selenium 0.6µg 55.2µg 99%
Iron 0.11mg 7.72mg 95%
Vitamin B2 1.27mg 0.17mg 85%
Magnesium 21mg 335mg 75%
Vitamin B3 0.081mg 8.83mg 55%
Calcium 102mg 631mg 53%
Fats 0.06g 30.74g 47%
Vitamin B1 0.066mg 0.62mg 46%
Protein 0.04g 16.54g 33%
Zinc 1.47mg 4.58mg 28%
Saturated fat 0.007g 3.33g 15%
Folate 0µg 49µg 12%
Calories 260kcal 486kcal 11%
Manganese 2.908mg 2.723mg 8%
Carbs 67.04g 42.12g 8%
Monounsaturated fat 0.011g 2.309g 6%
Potassium 212mg 407mg 6%
Vitamin E 0mg 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Fructose 0.52g 1%
Vitamin B5 0.036mg 1%
Net carbs 67.04g 7.72g N/A
Sugar 60.46g N/A
Sodium 12mg 16mg 0%
Vitamin B6 0.002mg 0%
Trans fat 0.14g N/A
Choline 1.6mg 0%
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +59.2%
Contains more WaterWater +458.4%
Contains more ProteinProtein +41250%
Contains more FatsFats +51133.3%
Contains more OtherOther +921.3%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +20890.9%
Contains more Poly. FatPolyunsaturated fat +139105.9%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.