Sunflower Seeds vs. Maple Syrup
Nutrition comparison of Sunflower Seeds and Maple Syrup
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
maple syrup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and maple syrup:
- Both maple syrup and sunflower seeds are high in calcium, calories and potassium.
- Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
- Sunflower seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Maple Syrup (Syrups, maple) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both maple syrup and sunflower seeds are high in calories. Sunflower seed has 138% more calories than maple syrup - maple syrup has 260 calories per 100 grams and sunflower seed has 619 calories.
| Sunflower Seeds | Maple Syrup | |
|---|---|---|
| Protein | 10% | ~ |
| Carbohydrates | 12% | 100% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Maple syrup is high in carbohydrates and sunflower seed has 69% less carbohydrates than maple syrup - maple syrup has 67g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than maple syrup - sunflower seed has 11.5g of dietary fiber per 100 grams and maple syrup does not contain significant amounts.
sugar
Maple syrup is high in sugar and sunflower seed has less sugar than maple syrup - maple syrup has 60.5g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 429 times more protein than maple syrup - maple syrup has 0.04g of protein per 100 grams and sunflower seed has 17.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and maple syrup has 100% less saturated fat than sunflower seed - maple syrup has 0.01g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than maple syrup - sunflower seed has 1.4mg of Vitamin C per 100 grams and maple syrup does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, maple syrup contains more riboflavin.
| Sunflower Seeds | Maple Syrup | |
|---|---|---|
| Thiamin | 0.325 MG | 0.066 MG |
| Riboflavin | 0.285 MG | 1.27 MG |
| Niacin | 4.198 MG | 0.081 MG |
| Pantothenic acid | 7.056 MG | 0.036 MG |
| Vitamin B6 | 0.805 MG | 0.002 MG |
| Folate | 238 UG | ~ |
Minerals
calcium
Both maple syrup and sunflower seeds are high in calcium. Maple syrup has 79% more calcium than sunflower seed - maple syrup has 102mg of calcium per 100 grams and sunflower seed has 57mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 60 times more iron than maple syrup - maple syrup has 0.11mg of iron per 100 grams and sunflower seed has 6.8mg of iron.
potassium
Both maple syrup and sunflower seeds are high in potassium. Sunflower seed has 132% more potassium than maple syrup - maple syrup has 212mg of potassium per 100 grams and sunflower seed has 491mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than maple syrup per 100 grams.
| Sunflower Seeds | Maple Syrup | |
|---|---|---|
| linoleic acid | 37.39 G | 0.017 G |
| Total | 37.39 G | 0.017 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Sunflower Seeds or Maple Syrup .
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Maple Syrup (Syrups, maple) .
Sunflower Seeds 100g
(
100 g
)
|
Daily Values (%) |
Maple Syrup 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 619KCAL 31% |
|
138% | calories | 5% |
|
260KCAL 13% | |
| 21G 8% |
|
5% | carbohydrates | 219% |
|
67G 27% | |
| 12G 46% |
|
>999% | dietary fiber | 5% |
|
||
| 5% | sugar | >999% | 60G | ||||
| 57G 89% |
|
>999% | total fat | 5% |
|
0.06G 0.1% | |
| 6G 33% |
|
>999% | saturated fat | 5% |
|
||
| 11G | >999% | monounsaturated fat | 5% | 0.01G | |||
| 38G | >999% | polyunsaturated fat | 5% | 0.02G | |||
| 3MG 0.2% |
|
5% | sodium | 300% |
|
12MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.4MG 2% |
|
>999% | Vitamin C | 5% |
|
||
| 57MG 6% |
|
5% | calcium | 79% |
|
102MG 10% | |
| 6.8MG 38% |
|
>999% | iron | 5% |
|
0.11MG 1% | |
| 129MG 42% |
|
514% | magnesium | 5% |
|
21MG 7% | |
| 491MG 21% |
|
132% | potassium | 5% |
|
212MG 9% | |
| 0.33MG 30% |
|
371% | thiamin (Vit B1) | 5% |
|
0.07MG 6% | |
| 0.28MG 26% |
|
5% | riboflavin (Vit B2) | 364% |
|
1.3MG 116% | |
| 4.2MG 30% |
|
>999% | niacin (Vit B3) | 5% |
|
0.08MG 1% | |
| 0.81MG 62% |
|
>999% | Vitamin B6 | 5% |
|
0MG 0.2% | |
| 7.1MG 141% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.04MG 1% | |
| 238UG 60% |
|
>999% | folate (Vit B9) | 5% |
|
||
| 17G 34% |
|
>999% | protein | 5% |
|
0.04G 0.1% | |
|
|
5% | choline | >999% |
|
1.6MG 0.4% | ||
| 1.8MG 153% |
|
>999% | copper | 5% |
|
0.02MG 2% | |
| 2.1MG 117% |
|
5% | manganese | 38% |
|
2.9MG 162% | |
| 1158MG 165% |
|
>999% | phosphorus | 5% |
|
2MG 0.3% | |
|
|
5% | selenium | >999% |
|
0.6UG 1% | ||
| 5.3MG 66% |
|
253% | zinc | 5% |
|
1.5MG 18% | |
| 1G | 5% | Water | >999% | 32G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin E, Vitamin D, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol, trans fat. |
|||||||
FAQ
Does maple syrup or sunflower seeds contain more calories in 100 grams?Both maple syrup and sunflower seeds are high in calories. Sunflower seed has 140% more calories than maple syrup - maple syrup has 260 calories in 100g and sunflower seed has 619 calories.
Does maple syrup or sunflower seeds have more carbohydrates?
By weight, maple syrup is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than maple syrup - maple syrup has 67g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.
Does maple syrup or sunflower seeds contain more calcium?
Both maple syrup and sunflower seeds are high in calcium. Maple syrup has 80% more calcium than sunflower seed - maple syrup has 102mg of calcium in 100 grams and sunflower seed has 57mg of calcium.
Does maple syrup or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 60 times more iron than maple syrup - maple syrup has 0.11mg of iron in 100 grams and sunflower seed has 6.8mg of iron.
Does maple syrup or sunflower seeds contain more potassium?
Both maple syrup and sunflower seeds are high in potassium. Sunflower seed has 130% more potassium than maple syrup - maple syrup has 212mg of potassium in 100 grams and sunflower seed has 491mg of potassium.