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Garlic vs. Maple syrup — In-Depth Nutrition Comparison

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How are garlic and maple syrup different?

  • Garlic is richer in vitamin B6, vitamin C, copper, selenium, phosphorus, iron, vitamin B5, and vitamin B1, while maple syrup is higher in vitamin B2 and manganese.
  • Garlic covers your daily need for vitamin B6, 95% more than maple syrup.
  • Maple syrup has a higher glycemic index (54) than garlic (30).

Garlic, raw and Syrups, maple types were used in this article.

Infographic

Garlic vs Maple syrup 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +77.5%
Contains more PotassiumPotassium +89.2%
Contains more IronIron +1445.5%
Contains more CopperCopper +1561.1%
Contains more PhosphorusPhosphorus +7550%
Contains more SeleniumSelenium +2266.7%
Contains more ZincZinc +26.7%
Contains less SodiumSodium -29.4%
Contains more ManganeseManganese +73.9%

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
9
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +203%
Contains more Vitamin B3Vitamin B3 +764.2%
Contains more Vitamin B5Vitamin B5 +1555.6%
Contains more Vitamin B6Vitamin B6 +61650%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1350%
Contains more Vitamin B2Vitamin B2 +1054.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +15800%
Contains more FatsFats +733.3%
Contains more WaterWater +80.9%
Contains more OtherOther +219.1%
Contains more CarbsCarbs +102.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +1364.7%
Contains less Sat. FatSaturated fat -92.1%
~equal in Monounsaturated fat ~0.011g

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 syrup
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 syrup DV% diff.
Vitamin B6 1.235mg 0.002mg 95%
Vitamin B2 0.11mg 1.27mg 89%
Manganese 1.672mg 2.908mg 54%
Vitamin C 31.2mg 0mg 35%
Copper 0.299mg 0.018mg 31%
Selenium 14.2µg 0.6µg 25%
Phosphorus 153mg 2mg 22%
Iron 1.7mg 0.11mg 20%
Protein 6.36g 0.04g 13%
Vitamin B5 0.596mg 0.036mg 11%
Carbs 33.06g 67.04g 11%
Vitamin B1 0.2mg 0.066mg 11%
Calcium 181mg 102mg 8%
Fiber 2.1g 0g 8%
Calories 149kcal 260kcal 6%
Potassium 401mg 212mg 6%
Vitamin B3 0.7mg 0.081mg 4%
Choline 23.2mg 1.6mg 4%
Zinc 1.16mg 1.47mg 3%
Polyunsaturated fat 0.249g 0.017g 2%
Fructose 0.52g 1%
Magnesium 25mg 21mg 1%
Fats 0.5g 0.06g 1%
Vitamin K 1.7µg 0µg 1%
Folate 3µg 0µg 1%
Vitamin E 0.08mg 0mg 1%
Net carbs 30.96g 67.04g N/A
Sugar 1g 60.46g N/A
Sodium 17mg 12mg 0%
Saturated fat 0.089g 0.007g 0%
Monounsaturated fat 0.011g 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Maple syrup
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
41%
Garlic
24%
Maple syrup
Minerals Daily Need Coverage Score
67%
Garlic
50%
Maple syrup

Comparison summary

Which food contains less Sodium?
Maple syrup
Maple syrup contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.082g)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 59.46g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 24)
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 syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.