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Maple sugar vs. Lettuce — In-Depth Nutrition Comparison

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Summary of differences between maple sugar and lettuce

  • Maple sugar has more manganese, zinc, iron, copper, and calcium, while lettuce has more vitamin A, vitamin K, vitamin C, folate, and vitamin B6.
  • Maple sugar covers your daily need for manganese, 181% more than lettuce.
  • Maple sugar contains 34 times more zinc than lettuce. While maple sugar contains 6.06mg of zinc, lettuce contains only 0.18mg.
  • 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 Sugars, maple and Lettuce, green leaf, raw.

Infographic

Maple sugar vs Lettuce 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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
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%
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%
Contains more PhosphorusPhosphorus +866.7%

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% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
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%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more FatsFats +33.3%
Contains more CarbsCarbs +3067.2%
Contains more OtherOther +25%
Contains more ProteinProtein +1260%
Contains more WaterWater +1087.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +966.7%
Contains more Poly. FatPolyunsaturated fat +22%
Contains less Sat. FatSaturated fat -44.4%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar Lettuce
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
1%
Maple sugar
45%
Lettuce
Minerals Daily Need Coverage Score
91%
Maple sugar
14%
Lettuce

Comparison summary

Which food is richer in minerals?
Maple sugar
Maple sugar is relatively richer in minerals
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 17mg)
Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 84.09g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 31)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $3.5)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.