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  6. Maple syrup vs. Garlic

Maple syrup vs. Garlic — In-Depth Nutrition Comparison

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How are maple syrup and garlic different?

  • Maple syrup is richer in vitamin B2 and manganese, while garlic is higher in vitamin B6, vitamin C, copper, selenium, phosphorus, iron, vitamin B5, and vitamin B1.
  • Garlic covers your daily need for vitamin B6, 95% more than maple syrup.
  • Maple syrup contains 12 times more vitamin B2 than garlic. Maple syrup contains 1.27mg of vitamin B2, while garlic contains 0.11mg.
  • Maple syrup has a higher glycemic index (54) than garlic (30).

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

Infographic

Maple syrup vs Garlic 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Garlic
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%
Contains more ZincZinc +26.7%
Contains less SodiumSodium -29.4%
Contains more ManganeseManganese +73.9%
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%

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% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Garlic
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%
Contains more Vitamin B2Vitamin B2 +1054.5%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Garlic
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
Contains more CarbsCarbs +102.8%
Contains more ProteinProtein +15800%
Contains more FatsFats +733.3%
Contains more WaterWater +80.9%
Contains more OtherOther +219.1%

Fat Type Comparison

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

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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 syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.