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  6. Garlic vs. Maple sugar

Garlic vs. Maple sugar — In-Depth Nutrition Comparison

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A recap on differences between Garlic and Maple sugar

  • Garlic has more Vitamin B6, Vitamin C, Selenium, Copper, Phosphorus, Vitamin B1, Vitamin B5, and Calcium, however, Maple sugar is higher in Manganese, and Zinc.
  • Maple sugar covers your daily Manganese needs 120% more than Garlic.

Food varieties used in this article are Garlic, raw and Sugars, maple.

Infographic

Garlic 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.
Garlic
Garlic
7
:
3
Maple sugar
Maple sugar
Contains more Calcium +101.1%
Contains more Magnesium +31.6%
Contains more Phosphorus +5000%
Contains more Potassium +46.4%
Contains more Copper +202%
Contains more Selenium +1675%
Contains less Sodium -35.3%
Contains more Zinc +422.4%
Contains more Manganese +164.5%
Equal in Iron - 1.61
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Maple sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Contains more Calcium +101.1%
Contains more Magnesium +31.6%
Contains more Phosphorus +5000%
Contains more Potassium +46.4%
Contains more Copper +202%
Contains more Selenium +1675%
Contains less Sodium -35.3%
Contains more Zinc +422.4%
Contains more Manganese +164.5%
Equal in Iron - 1.61

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.
Garlic
Garlic
10
:
0
Maple sugar
Maple sugar
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2122.2%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B3 +1650%
Contains more Vitamin B5 +1141.7%
Contains more Vitamin B6 +41066.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Maple sugar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 3% 1% 3% 1% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2122.2%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B3 +1650%
Contains more Vitamin B5 +1141.7%
Contains more Vitamin B6 +41066.7%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Maple sugar
Maple sugar
Contains more Protein +6260%
Contains more Fats +150%
Contains more Water +632.3%
Contains more Other +87.5%
Contains more Carbs +175%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Maple sugar
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more Protein +6260%
Contains more Fats +150%
Contains more Water +632.3%
Contains more Other +87.5%
Contains more Carbs +175%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Maple sugar
Maple sugar
Contains more Polyunsaturated fat +149%
Contains less Saturated Fat -59.6%
Contains more Monounsaturated Fat +481.8%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Maple sugar
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
Contains more Polyunsaturated fat +149%
Contains less Saturated Fat -59.6%
Contains more Monounsaturated Fat +481.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Maple sugar
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic Maple sugar Opinion
Net carbs 30.96g 90.9g Maple sugar
Protein 6.36g 0.1g Garlic
Fats 0.5g 0.2g Garlic
Carbs 33.06g 90.9g Maple sugar
Calories 149kcal 354kcal Maple sugar
Sugar 1g 84.87g Garlic
Fiber 2.1g 0g Garlic
Calcium 181mg 90mg Garlic
Iron 1.7mg 1.61mg Garlic
Magnesium 25mg 19mg Garlic
Phosphorus 153mg 3mg Garlic
Potassium 401mg 274mg Garlic
Sodium 17mg 11mg Maple sugar
Zinc 1.16mg 6.06mg Maple sugar
Copper 0.299mg 0.099mg Garlic
Manganese 1.672mg 4.422mg Maple sugar
Selenium 14.2µg 0.8µg Garlic
Vitamin A 9IU 0IU Garlic
Vitamin E 0.08mg 0mg Garlic
Vitamin C 31.2mg 0mg Garlic
Vitamin B1 0.2mg 0.009mg Garlic
Vitamin B2 0.11mg 0.013mg Garlic
Vitamin B3 0.7mg 0.04mg Garlic
Vitamin B5 0.596mg 0.048mg Garlic
Vitamin B6 1.235mg 0.003mg Garlic
Folate 3µg 0µg Garlic
Vitamin K 1.7µg 0µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 0.036g Maple sugar
Monounsaturated Fat 0.011g 0.064g Maple sugar
Polyunsaturated fat 0.249g 0.1g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Maple sugar
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Garlic
1%
Maple sugar
Minerals Daily Need Coverage Score
67%
Garlic
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Maple sugar
Maple sugar is lower in Saturated Fat (difference - 0.053g)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 83.87g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 33)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $3.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic 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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.