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Sugar vs. Sugar substitute — In-Depth Nutrition Comparison

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The main differences between Sugar and Sugar substitute

  • Sugar substitute is richer than Sugar in Calcium.
  • Daily need coverage for Calcium from Sugar substitute is 88% higher.
  • Sugar contains 25 times more Sugar than Sugar substitute. Sugar contains 99.8g of Sugar, while Sugar substitute contains 4.03g.

Food types used in this article are Sugars, granulated and Sweeteners, sugar substitute, granulated, brown.

Infographic

Sugar vs Sugar substitute 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.
Sugar
Sugar
2
:
7
Sugar substitute
Sugar substitute
Contains less Sodium -99.8%
Contains more Calcium +87800%
Contains more Iron +220%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +1850%
Contains more Zinc +300%
Contains more Manganese +450%
Equal in Copper - 0.007
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Sugar substitute
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 264% 6% 5% 4% 4% 75% 2% 3% 3% 0%
Contains less Sodium -99.8%
Contains more Calcium +87800%
Contains more Iron +220%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +1850%
Contains more Zinc +300%
Contains more Manganese +450%
Equal in Copper - 0.007

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.
Sugar
Sugar
9
:
3
Sugar substitute
Sugar substitute
Contains more Vitamin B2 +26.7%
Contains more Vitamin B1 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
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% 0% 5% 0% 0% 0% 0% 0% 0%
Sugar substitute
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% 4% 4% 0% 5% 4% 0% 0% 0%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B1 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
Sugar
1
:
3
Sugar substitute
Sugar substitute
Contains more Carbs +17.9%
Contains more Protein +∞%
Contains more Water +45600%
Contains more Other +∞%
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Sugar substitute
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more Carbs +17.9%
Contains more Protein +∞%
Contains more Water +45600%
Contains more Other +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sugar
Sugar
1
:
3
Sugar substitute
Sugar substitute
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%
Sugar
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Sugar substitute
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sugar Sugar substitute Opinion
Net carbs 99.98g 84.17g Sugar
Protein 0g 2.06g Sugar substitute
Carbs 99.98g 84.77g Sugar
Calories 387kcal 347kcal Sugar
Starch 3.52g Sugar substitute
Sugar 99.8g 4.03g Sugar substitute
Fiber 0g 0.6g Sugar substitute
Calcium 1mg 879mg Sugar substitute
Iron 0.05mg 0.16mg Sugar substitute
Magnesium 0mg 6mg Sugar substitute
Phosphorus 0mg 8mg Sugar substitute
Potassium 2mg 39mg Sugar substitute
Sodium 1mg 572mg Sugar
Zinc 0.01mg 0.04mg Sugar substitute
Copper 0.007mg 0.007mg
Manganese 0.004mg 0.022mg Sugar substitute
Selenium 0.6µg Sugar
Vitamin B1 0mg 0.015mg Sugar substitute
Vitamin B2 0.019mg 0.015mg Sugar
Vitamin B5 0mg 0.08mg Sugar substitute
Vitamin B6 0mg 0.015mg Sugar substitute

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar Sugar substitute
Low Fats diet Equal
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
0%
Sugar
1%
Sugar substitute
Minerals Daily Need Coverage Score
1%
Sugar
36%
Sugar substitute

Comparison summary

Which food is lower in Sugar?
Sugar substitute
Sugar substitute is lower in Sugar (difference - 95.77g)
Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Sugar substitute
Sugar substitute is lower in Saturated Fat (difference - 0g)
Which food is lower in glycemic index?
Sugar substitute
Sugar substitute is lower in glycemic index (difference - 25)
Which food is cheaper?
Sugar substitute
Sugar substitute is cheaper (difference - $0.1)
Which food is richer in minerals?
Sugar substitute
Sugar substitute is relatively richer in minerals
Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 571mg)
Which food is richer in vitamins?
Sugar
Sugar 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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/nutrients
  2. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.