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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
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 +2300%
Contains more Iron +560%
Contains more Magnesium +∞%
Contains more Potassium +300%
Contains more Zinc +900%
Contains more Copper +328.6%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 13% 1% 0% 1% 5056% 3% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 2% 0% 0% 1% 1% 1% 3%
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 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 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%
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%
Contains more Vitamin B2 +∞%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Sugar
Low Fats diet Equal
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
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

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

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.