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  6. Sugar vs. Table salt

Sugar vs. Table salt — In-Depth Nutrition Comparison

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Important differences between Sugar and Table salt

  • Table salt's daily need coverage for Sodium is 1685% more.

The food varieties used in the comparison are Sugars, granulated and Salt, table.

Infographic

Sugar vs Table salt 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
Table salt
Table salt
Contains less Sodium -100%
Contains more Selenium +500%
Contains more Calcium +2300%
Contains more Iron +560%
Contains more Magnesium +∞%
Contains more Potassium +300%
Contains more Zinc +900%
Contains more Copper +328.6%
Contains more Manganese +2400%
Sugar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Table salt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 13% 1% 0% 1% 5056% 3% 10% 14% 1%
Contains less Sodium -100%
Contains more Selenium +500%
Contains more Calcium +2300%
Contains more Iron +560%
Contains more Magnesium +∞%
Contains more Potassium +300%
Contains more Zinc +900%
Contains more Copper +328.6%
Contains more Manganese +2400%

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
1
:
0
Table salt
Table salt
Contains more Vitamin B2 +∞%
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%
Table salt
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% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B2 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
Sugar
1
:
2
Table salt
Table salt
Contains more Carbs +∞%
Contains more Water +900%
Contains more Other +∞%
Sugar
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Table salt
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more Carbs +∞%
Contains more Water +900%
Contains more Other +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sugar Table salt Opinion
Net carbs 99.98g 0g Sugar
Carbs 99.98g 0g Sugar
Calories 387kcal 0kcal Sugar
Sugar 99.8g 0g Table salt
Calcium 1mg 24mg Table salt
Iron 0.05mg 0.33mg Table salt
Magnesium 0mg 1mg Table salt
Potassium 2mg 8mg Table salt
Sodium 1mg 38758mg Sugar
Zinc 0.01mg 0.1mg Table salt
Copper 0.007mg 0.03mg Table salt
Manganese 0.004mg 0.1mg Table salt
Selenium 0.6µg 0.1µg Sugar
Vitamin B2 0.019mg 0mg Sugar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar Table salt
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
0%
Table salt
Minerals Daily Need Coverage Score
1%
Sugar
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 99.8g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 65)
Which food is richer in minerals?
Table salt
Table salt is relatively richer in minerals
Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 38757mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($0.1)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.