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Garlic powder vs. Maple sugar — In-Depth Nutrition Comparison

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Significant differences between garlic powder and maple sugar

  • Garlic powder is richer in vitamin B6, phosphorus, iron, copper, selenium, fiber, vitamin B1, and potassium, while maple sugar is higher in manganese and zinc.
  • Maple sugar covers your daily manganese needs 150% more than garlic powder.
  • Maple sugar has a higher glycemic index (63) than garlic powder (5).

Specific food types used in this comparison are Spices, garlic powder and Sugars, maple.

Infographic

Garlic powder 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
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 +305.3%
Contains more PotassiumPotassium +335.4%
Contains more IronIron +250.9%
Contains more CopperCopper +438.4%
Contains more PhosphorusPhosphorus +13700%
Contains more SeleniumSelenium +2887.5%
Contains more CalciumCalcium +13.9%
Contains more ZincZinc +102.7%
Contains less SodiumSodium -81.7%
Contains more ManganeseManganese +351.7%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4733.3%
Contains more Vitamin B2Vitamin B2 +984.6%
Contains more Vitamin B3Vitamin B3 +1890%
Contains more Vitamin B5Vitamin B5 +1447.9%
Contains more Vitamin B6Vitamin B6 +55033.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3114.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 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 +16450%
Contains more FatsFats +265%
Contains more OtherOther +342.5%
Contains more CarbsCarbs +25%
Contains more WaterWater +24%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 +79.7%
Contains more Poly. FatPolyunsaturated fat +78%
Contains less Sat. FatSaturated fat -85.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic powder 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 powder Maple sugar DV% diff.
Manganese 0.979mg 4.422mg 150%
Vitamin B6 1.654mg 0.003mg 127%
Phosphorus 414mg 3mg 59%
Iron 5.65mg 1.61mg 51%
Copper 0.533mg 0.099mg 48%
Selenium 23.9µg 0.8µg 42%
Fiber 9g 0g 36%
Vitamin B1 0.435mg 0.009mg 36%
Protein 16.55g 0.1g 33%
Zinc 2.99mg 6.06mg 28%
Potassium 1193mg 274mg 27%
Vitamin B5 0.743mg 0.048mg 14%
Magnesium 77mg 19mg 14%
Folate 47µg 0µg 12%
Choline 67.5mg 2.1mg 12%
Vitamin B2 0.141mg 0.013mg 10%
Carbs 72.73g 90.9g 6%
Vitamin B3 0.796mg 0.04mg 5%
Vitamin E 0.67mg 0mg 4%
Sodium 60mg 11mg 2%
Saturated fat 0.249g 0.036g 1%
Polyunsaturated fat 0.178g 0.1g 1%
Calories 331kcal 354kcal 1%
Calcium 79mg 90mg 1%
Vitamin C 1.2mg 0mg 1%
Fats 0.73g 0.2g 1%
Net carbs 63.73g 90.9g N/A
Sugar 2.43g 84.87g N/A
Vitamin K 0.4µg 0µg 0%
Monounsaturated fat 0.115g 0.064g 0%
Tryptophan 0.121mg 0%
Threonine 0.374mg 0%
Isoleucine 0.414mg 0%
Leucine 0.728mg 0%
Lysine 0.768mg 0%
Methionine 0.111mg 0%
Phenylalanine 0.525mg 0%
Valine 0.667mg 0%
Histidine 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder 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
52%
Garlic powder
1%
Maple sugar
Minerals Daily Need Coverage Score
110%
Garlic powder
91%
Maple sugar

Comparison summary

Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.213g)
Which food is lower in Sugar?
Garlic powder
Garlic powder is lower in Sugar (difference - 82.44g)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 58)
Which food is cheaper?
Garlic powder
Garlic powder is cheaper (difference - $1.2)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder 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 powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.