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Lentil vs. Maple sugar — In-Depth Nutrition Comparison

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Significant differences between lentil and maple sugar

  • Lentil is richer in folate, fiber, phosphorus, iron, copper, vitamin B6, vitamin B1, and vitamin B5, while maple sugar is higher in manganese and zinc.
  • Maple sugar covers your daily manganese needs 171% more than lentil.
  • Maple sugar has a higher glycemic index (63) than lentil (29).

Specific food types used in this comparison are Lentils, mature seeds, cooked, boiled, without salt and Sugars, maple.

Infographic

Lentil 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.
Lentil
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +89.5%
Contains more PotassiumPotassium +34.7%
Contains more IronIron +106.8%
Contains more CopperCopper +153.5%
Contains more PhosphorusPhosphorus +5900%
Contains less SodiumSodium -81.8%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +373.7%
Contains more ZincZinc +377.2%
Contains more ManganeseManganese +795.1%

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.
Lentil
10
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% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1777.8%
Contains more Vitamin B2Vitamin B2 +461.5%
Contains more Vitamin B3Vitamin B3 +2550%
Contains more Vitamin B5Vitamin B5 +1229.2%
Contains more Vitamin B6Vitamin B6 +5833.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1457.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
4
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +8920%
Contains more FatsFats +90%
Contains more WaterWater +770.5%
Contains more CarbsCarbs +351.6%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 Poly. FatPolyunsaturated fat +75%
Contains less Sat. FatSaturated fat -32.1%
~equal in Monounsaturated fat ~0.064g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Maple sugar
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lentil Maple sugar DV% diff.
Manganese 0.494mg 4.422mg 171%
Folate 181µg 0µg 45%
Zinc 1.27mg 6.06mg 44%
Fiber 7.9g 0g 32%
Phosphorus 180mg 3mg 25%
Carbs 20.13g 90.9g 24%
Iron 3.33mg 1.61mg 22%
Protein 9.02g 0.1g 18%
Copper 0.251mg 0.099mg 17%
Vitamin B1 0.169mg 0.009mg 13%
Vitamin B6 0.178mg 0.003mg 13%
Vitamin B5 0.638mg 0.048mg 12%
Calories 116kcal 354kcal 12%
Calcium 19mg 90mg 7%
Choline 32.7mg 2.1mg 6%
Vitamin B3 1.06mg 0.04mg 6%
Vitamin B2 0.073mg 0.013mg 5%
Selenium 2.8µg 0.8µg 4%
Magnesium 36mg 19mg 4%
Potassium 369mg 274mg 3%
Vitamin C 1.5mg 0mg 2%
Polyunsaturated fat 0.175g 0.1g 1%
Vitamin E 0.11mg 0mg 1%
Vitamin K 1.7µg 0µg 1%
Fats 0.38g 0.2g 0%
Net carbs 12.23g 90.9g N/A
Sugar 1.8g 84.87g N/A
Sodium 2mg 11mg 0%
Saturated fat 0.053g 0.036g 0%
Monounsaturated fat 0.064g 0.064g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Maple sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Lentil
1%
Maple sugar
Minerals Daily Need Coverage Score
46%
Lentil
91%
Maple sugar

Comparison summary

Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.017g)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 83.07g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 34)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $2.9)
Which food is richer in vitamins?
Lentil
Lentil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.