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Table salt vs Sugar - In-Depth Nutrition Comparison

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Important differences between Table salt and Sugar

  • Table salt's daily need coverage for Sodium is 1685% more.
  • Table salt has 24 times more Calcium than Sugar. Table salt has 24mg of Calcium, while Sugar has 1mg.
  • Sugar is lower in Sodium.

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

Infographic

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

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
:
1
Sugar
Contains more Vitamin B2 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B2 +∞%

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
0
Table salt
0
Sugar
Mineral Summary Score
636
Table salt
1
Sugar

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
0%
Table salt
0%
Sugar
Carbohydrates
0%
Table salt
100%
Sugar
Fats
0%
Table salt
0%
Sugar

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.
Table salt Sugar
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Sugar
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Table salt Sugar Opinion
Calories 0 387 Sugar
Protein 0 0
Fats 0 0
Vitamin C 0 0
Carbs 0 99.98 Sugar
Cholesterol 0 0
Vitamin D 0 0
Iron 0.33 0.05 Table salt
Calcium 24 1 Table salt
Potassium 8 2 Table salt
Magnesium 1 0 Table salt
Sugar 0 99.8 Table salt
Fiber 0 0
Copper 0.03 0.007 Table salt
Zinc 0.1 0.01 Table salt
Starch
Phosphorus 0 0
Sodium 38758 1 Sugar
Vitamin A 0 0
Vitamin E 0 0
Vitamin D 0 0
Vitamin B1 0 0
Vitamin B2 0 0.019 Sugar
Vitamin B3 0 0
Vitamin B5 0 0
Vitamin B6 0 0
Vitamin B12 0 0
Vitamin K 0 0
Folate 0 0
Trans Fat 0 Sugar
Saturated Fat 0 0
Monounsaturated Fat 0 0
Polyunsaturated fat 0 0
Tryptophan 0 Table salt
Threonine 0 Table salt
Isoleucine 0 Table salt
Leucine 0 Table salt
Lysine 0 Table salt
Methionine 0 Table salt
Phenylalanine 0 Table salt
Valine 0 Table salt
Histidine 0 Table salt
Fructose 0 Sugar

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/nutrients
  2. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.