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  6. Maple sugar vs. Watercress

Maple sugar vs. Watercress — In-Depth Nutrition Comparison

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Differences between maple sugar and watercress

  • Maple sugar is higher in manganese, zinc, and iron; however, watercress is richer in vitamin K, vitamin A, vitamin C, vitamin B6, vitamin B2, phosphorus, and vitamin B1.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Maple sugar has 55 times more zinc than watercress. While maple sugar has 6.06mg of zinc, watercress has only 0.11mg.
  • Watercress has a lower glycemic index (32) than maple sugar (63).

The food types used in this comparison are Sugars, maple and Watercress, raw.

Infographic

Maple sugar vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +705%
Contains more CopperCopper +28.6%
Contains more ZincZinc +5409.1%
Contains less SodiumSodium -73.2%
Contains more ManganeseManganese +1712.3%
Contains more MagnesiumMagnesium +10.5%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +20.4%
Contains more PhosphorusPhosphorus +1900%
Contains more SeleniumSelenium +12.5%

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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +823.1%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B5Vitamin B5 +545.8%
Contains more Vitamin B6Vitamin B6 +4200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +328.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Maple sugar Watercress DV% diff.
Vitamin K 0µg 250µg 208%
Manganese 4.422mg 0.244mg 182%
Zinc 6.06mg 0.11mg 54%
Vitamin C 0mg 43mg 48%
Carbs 90.9g 1.29g 30%
Iron 1.61mg 0.2mg 18%
Vitamin A 0µg 160µg 18%
Calories 354kcal 11kcal 17%
Vitamin B6 0.003mg 0.129mg 10%
Vitamin B2 0.013mg 0.12mg 8%
Phosphorus 3mg 60mg 8%
Vitamin E 0mg 1mg 7%
Vitamin B1 0.009mg 0.09mg 7%
Vitamin B5 0.048mg 0.31mg 5%
Protein 0.1g 2.3g 4%
Calcium 90mg 120mg 3%
Copper 0.099mg 0.077mg 2%
Fiber 0g 0.5g 2%
Folate 0µg 9µg 2%
Potassium 274mg 330mg 2%
Vitamin B3 0.04mg 0.2mg 1%
Sodium 11mg 41mg 1%
Choline 2.1mg 9mg 1%
Fats 0.2g 0.1g 0%
Net carbs 90.9g 0.79g N/A
Magnesium 19mg 21mg 0%
Sugar 84.87g 0.2g N/A
Selenium 0.8µg 0.9µg 0%
Saturated fat 0.036g 0.027g 0%
Monounsaturated fat 0.064g 0.008g 0%
Polyunsaturated fat 0.1g 0.035g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +100%
Contains more CarbsCarbs +6946.5%
Contains more ProteinProtein +2200%
Contains more WaterWater +1088.9%
Contains more OtherOther +50%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +185.7%
Contains less Sat. FatSaturated fat -25%

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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 sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.