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  6. Lettuce vs. Maple sugar

Lettuce vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between lettuce and maple sugar

  • Lettuce has more vitamin A, vitamin K, vitamin C, folate, and vitamin B6, while maple sugar has more manganese, zinc, iron, copper, and calcium.
  • Maple sugar covers your daily need for manganese, 181% more than lettuce.
  • Lettuce has a lower glycemic index. The glycemic index of lettuce is 32, while the glycemic index of maple sugar is 63.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Sugars, maple.

Infographic

Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 PhosphorusPhosphorus +866.7%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +41.2%
Contains more IronIron +87.2%
Contains more CopperCopper +241.4%
Contains more ZincZinc +3266.7%
Contains less SodiumSodium -60.7%
Contains more ManganeseManganese +1668.8%
Contains more SeleniumSelenium +33.3%

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.
Lettuce
Lettuce
11
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 +677.8%
Contains more Vitamin B2Vitamin B2 +515.4%
Contains more Vitamin B3Vitamin B3 +837.5%
Contains more Vitamin B5Vitamin B5 +179.2%
Contains more Vitamin B6Vitamin B6 +2900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +547.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Maple sugar DV% diff.
Manganese 0.25mg 4.422mg 181%
Vitamin K 126.3µg 0µg 105%
Zinc 0.18mg 6.06mg 53%
Vitamin A 370µg 0µg 41%
Carbs 2.87g 90.9g 29%
Calories 15kcal 354kcal 17%
Folate 38µg 0µg 10%
Vitamin C 9.2mg 0mg 10%
Iron 0.86mg 1.61mg 9%
Copper 0.029mg 0.099mg 8%
Vitamin B6 0.09mg 0.003mg 7%
Vitamin B2 0.08mg 0.013mg 5%
Vitamin B1 0.07mg 0.009mg 5%
Fiber 1.3g 0g 5%
Calcium 36mg 90mg 5%
Phosphorus 29mg 3mg 4%
Protein 1.36g 0.1g 3%
Vitamin B5 0.134mg 0.048mg 2%
Vitamin B3 0.375mg 0.04mg 2%
Choline 13.6mg 2.1mg 2%
Potassium 194mg 274mg 2%
Fructose 0.43g 1%
Vitamin E 0.22mg 0mg 1%
Magnesium 13mg 19mg 1%
Sodium 28mg 11mg 1%
Fats 0.15g 0.2g 0%
Net carbs 1.57g 90.9g N/A
Sugar 0.78g 84.87g N/A
Selenium 0.6µg 0.8µg 0%
Saturated fat 0.02g 0.036g 0%
Monounsaturated fat 0.006g 0.064g 0%
Polyunsaturated fat 0.082g 0.1g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 +1260%
Contains more WaterWater +1087.3%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +3067.2%
Contains more OtherOther +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 less Sat. FatSaturated fat -44.4%
Contains more Mono. FatMonounsaturated fat +966.7%
Contains more Poly. FatPolyunsaturated fat +22%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.