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Sugar substitute vs Seed - In-Depth Nutrition Comparison

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A recap on differences between Sugar substitute and Seed

  • Sugar substitute is higher in Calcium, yet Seed is higher in Fiber, Phosphorus, Manganese, Copper, Iron, Magnesium, Vitamin B1, and Zinc.
  • Seed covers your daily Fiber needs 135% more than Sugar substitute.
  • Sugar substitute contains 36 times more Sodium than Seed. While Sugar substitute contains 572mg of Sodium, Seed contains only 16mg.

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

Infographic

Sugar substitute vs Seed 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 Calcium +39.3%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 264% 6% 5% 4% 4% 75% 2% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Calcium +39.3%
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%

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
:
8
Seed
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 0% 0% 0% 0% 4% 4% 0% 5% 4% 0% 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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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.
Sugar substitute Seed
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 Sugar substitute Seed Opinion
Net carbs 84.17g 7.72g Sugar substitute
Protein 2.06g 16.54g Seed
Fats 0g 30.74g Seed
Carbs 84.77g 42.12g Sugar substitute
Calories 347kcal 486kcal Seed
Starch 3.52g g Sugar substitute
Fructose 0g g Sugar substitute
Sugar 4.03g g Seed
Fiber 0.6g 34.4g Seed
Calcium 879mg 631mg Sugar substitute
Iron 0.16mg 7.72mg Seed
Magnesium 6mg 335mg Seed
Phosphorus 8mg 860mg Seed
Potassium 39mg 407mg Seed
Sodium 572mg 16mg Seed
Zinc 0.04mg 4.58mg Seed
Copper 0.007mg 0.924mg Seed
Vitamin A IU 54IU Seed
Vitamin E mg 0.5mg Seed
Vitamin D IU IU
Vitamin D µg µg
Vitamin C mg 1.6mg Seed
Vitamin B1 0.015mg 0.62mg Seed
Vitamin B2 0.015mg 0.17mg Seed
Vitamin B3 mg 8.83mg Seed
Vitamin B5 0.08mg mg Sugar substitute
Vitamin B6 0.015mg mg Sugar substitute
Folate µg 49µg Seed
Vitamin B12 µg 0µg Seed
Vitamin K µg µg
Tryptophan mg 0.436mg Seed
Threonine mg 0.709mg Seed
Isoleucine mg 0.801mg Seed
Leucine mg 1.371mg Seed
Lysine mg 0.97mg Seed
Methionine mg 0.588mg Seed
Phenylalanine mg 1.016mg Seed
Valine mg 0.95mg Seed
Histidine mg 0.531mg Seed
Cholesterol mg 0mg Sugar substitute
Trans Fat g 0.14g Sugar substitute
Saturated Fat g 3.33g Sugar substitute
Monounsaturated Fat g 2.309g Seed
Polyunsaturated fat g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar substitute Seed
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
1
Sugar substitute
35
Seed
Mineral Summary Score
45
Sugar substitute
195
Seed

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
12%
Sugar substitute
99%
Seed
Carbohydrates
85%
Sugar substitute
42%
Seed
Fats
0%
Sugar substitute
142%
Seed

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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.