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Seed vs Sugar substitute - In-Depth Nutrition Comparison

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A recap on differences between Seed and Sugar substitute

  • Seed is higher in Fiber, Phosphorus, Manganese, Copper, Iron, Magnesium, Vitamin B1, and Zinc, yet Sugar substitute is higher in Calcium.
  • Seed covers your daily Fiber needs 135% more than Sugar substitute.
  • Seed contains 132 times more Copper than Sugar substitute. While Seed contains 0.924mg of Copper, Sugar substitute contains only 0.007mg.
  • The amount of Sodium in Seed is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Sweeteners, sugar substitute, granulated, brown.

Infographic

Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +4725%
Contains more Magnesium +5483.3%
Contains more Phosphorus +10650%
Contains more Potassium +943.6%
Contains less Sodium -97.2%
Contains more Zinc +11350%
Contains more Copper +13100%
Contains more Calcium +39.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 264% 6% 5% 4% 4% 75% 2% 3%
Contains more Iron +4725%
Contains more Magnesium +5483.3%
Contains more Phosphorus +10650%
Contains more Potassium +943.6%
Contains less Sodium -97.2%
Contains more Zinc +11350%
Contains more Copper +13100%
Contains more Calcium +39.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
8
:
Contains more Vitamin B1 +4033.3%
Contains more Vitamin B2 +1033.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 B1 +4033.3%
Contains more Vitamin B2 +1033.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Sugar substitute
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Seed Sugar substitute Opinion
Net carbs 7.72g 84.17g Sugar substitute
Protein 16.54g 2.06g Seed
Fats 30.74g 0g Seed
Carbs 42.12g 84.77g Sugar substitute
Calories 486kcal 347kcal Seed
Starch g 3.52g Sugar substitute
Fructose g 0g Sugar substitute
Sugar g 4.03g Seed
Fiber 34.4g 0.6g Seed
Calcium 631mg 879mg Sugar substitute
Iron 7.72mg 0.16mg Seed
Magnesium 335mg 6mg Seed
Phosphorus 860mg 8mg Seed
Potassium 407mg 39mg Seed
Sodium 16mg 572mg Seed
Zinc 4.58mg 0.04mg Seed
Copper 0.924mg 0.007mg Seed
Vitamin A 54IU IU Seed
Vitamin E 0.5mg mg Seed
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 1.6mg mg Seed
Vitamin B1 0.62mg 0.015mg Seed
Vitamin B2 0.17mg 0.015mg Seed
Vitamin B3 8.83mg mg Seed
Vitamin B5 mg 0.08mg Sugar substitute
Vitamin B6 mg 0.015mg Sugar substitute
Folate 49µg µg Seed
Vitamin B12 0µg µg Seed
Vitamin K µg µg
Tryptophan 0.436mg mg Seed
Threonine 0.709mg mg Seed
Isoleucine 0.801mg mg Seed
Leucine 1.371mg mg Seed
Lysine 0.97mg mg Seed
Methionine 0.588mg mg Seed
Phenylalanine 1.016mg mg Seed
Valine 0.95mg mg Seed
Histidine 0.531mg mg Seed
Cholesterol 0mg mg Sugar substitute
Trans Fat 0.14g g Sugar substitute
Saturated Fat 3.33g g Sugar substitute
Monounsaturated Fat 2.309g g Seed
Polyunsaturated fat 23.665g g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Sugar substitute
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
1
Sugar substitute
Mineral Summary Score
195
Seed
45
Sugar substitute

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
12%
Sugar substitute
Carbohydrates
42%
Seed
85%
Sugar substitute
Fats
142%
Seed
0%
Sugar substitute

Comparison summary

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 - 3.33g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.03g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 556mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.