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Carob vs. Maple sugar — In-Depth Nutrition Comparison

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Differences between carob and maple sugar

  • Carob is higher in calcium, phosphorus, fiber, vitamin B5, vitamin B2, vitamin B12, and potassium; however, maple sugar is richer in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 186% higher.
  • Maple sugar has less saturated fat.
  • Carob has a lower glycemic index (39) than maple sugar (63).

The food types used in this comparison are Candies, carob, unsweetened and Sugars, maple.

Infographic

Carob 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.
Carob
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 91% 56% 48% 61% 96% 54% 14% 18% 28%
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 CalciumCalcium +236.7%
Contains more PotassiumPotassium +131%
Contains more CopperCopper +84.8%
Contains more PhosphorusPhosphorus +4100%
Contains more SeleniumSelenium +550%
Contains more IronIron +24.8%
Contains more ZincZinc +71.7%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +3058.6%

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.
Carob
12
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 1.7% 0.33% 31% 0% 25% 41% 20% 45% 30% 35% 19% 16% 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 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 +1011.1%
Contains more Vitamin B2Vitamin B2 +1269.2%
Contains more Vitamin B3Vitamin B3 +2500%
Contains more Vitamin B5Vitamin B5 +1462.5%
Contains more Vitamin B6Vitamin B6 +4233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +804.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carob
3
8% 31% 56% 3%
Protein: 8.15 g
Fats: 31.36 g
Carbs: 56.29 g
Water: 1.54 g
Other: 2.66 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 +8050%
Contains more FatsFats +15580%
Contains more OtherOther +232.5%
Contains more CarbsCarbs +61.5%
Contains more WaterWater +419.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carob
2
97%
Saturated fat: Sat. Fat 29.018 g
Monounsaturated fat: Mono. Fat 0.483 g
Polyunsaturated fat: Poly. Fat 0.295 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 Mono. FatMonounsaturated fat +654.7%
Contains more Poly. FatPolyunsaturated fat +195%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carob Maple sugar DV% diff.
Manganese 0.14mg 4.422mg 186%
Saturated fat 29.018g 0.036g 132%
Fats 31.36g 0.2g 48%
Zinc 3.53mg 6.06mg 23%
Calcium 303mg 90mg 21%
Phosphorus 126mg 3mg 18%
Protein 8.15g 0.1g 16%
Fiber 3.8g 0g 15%
Vitamin B5 0.75mg 0.048mg 14%
Vitamin B2 0.178mg 0.013mg 13%
Carbs 56.29g 90.9g 12%
Vitamin B12 0.28µg 0µg 12%
Potassium 633mg 274mg 11%
Vitamin E 1.57mg 0mg 10%
Vitamin B6 0.13mg 0.003mg 10%
Calories 540kcal 354kcal 9%
Copper 0.183mg 0.099mg 9%
Selenium 5.2µg 0.8µg 8%
Vitamin B1 0.1mg 0.009mg 8%
Vitamin B3 1.04mg 0.04mg 6%
Vitamin K 7.7µg 0µg 6%
Folate 21µg 0µg 5%
Sodium 107mg 11mg 4%
Iron 1.29mg 1.61mg 4%
Magnesium 36mg 19mg 4%
Choline 19mg 2.1mg 3%
Vitamin C 0.5mg 0mg 1%
Monounsaturated fat 0.483g 0.064g 1%
Polyunsaturated fat 0.295g 0.1g 1%
Net carbs 52.49g 90.9g N/A
Cholesterol 1mg 0mg 0%
Sugar 34.11g 84.87g N/A
Vitamin A 1µg 0µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carob 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
21%
Carob
1%
Maple sugar
Minerals Daily Need Coverage Score
49%
Carob
91%
Maple sugar

Comparison summary

Which food is lower in Cholesterol?
Maple sugar
Maple sugar is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 28.982g)
Which food is lower in Sugar?
Carob
Carob is lower in Sugar (difference - 50.76g)
Which food is lower in glycemic index?
Carob
Carob is lower in glycemic index (difference - 24)
Which food is cheaper?
Carob
Carob is cheaper (difference - $4)
Which food is richer in minerals?
Carob
Carob is relatively richer in minerals
Which food is richer in vitamins?
Carob
Carob is relatively richer in vitamins

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. Carob - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167973/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.