Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
condensed milk
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in condensed milk and white sugar:
Both white sugar and condensed milk are high in calories. White sugar has 21% more calories than condensed milk - white sugar has 387 calories per 100 grams and condensed milk has 321 calories.
For macronutrient ratios, condensed milk is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Condensed milk has a macronutrient ratio of 10:67:24 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Condensed Milk | White Sugar | |
|---|---|---|
| Protein | 10% | ~ |
| Carbohydrates | 67% | 100% |
| Fat | 24% | ~ |
| Alcohol | ~ | ~ |
Both white sugar and condensed milk are high in carbohydrates. White sugar has 84% more carbohydrates than condensed milk - white sugar has 100g of total carbs per 100 grams and condensed milk has 54.4g of carbohydrates.
The carbs in white sugar and condensed milk are both made of 100% sugar.
Both white sugar and condensed milk are high in sugar. White sugar has 83% more sugar than condensed milk - white sugar has 99.8g of sugar per 100 grams and condensed milk has 54.4g of sugar.
Condensed milk has signficantly more protein than white sugar - condensed milk has 7.9g of protein per 100 grams and white sugar does not contain significant amounts.
Condensed milk is high in saturated fat and white sugar has less saturated fat than condensed milk - condensed milk has 5.5g of saturated fat per 100 grams and white sugar does not contain significant amounts.
White sugar has less cholesterol than condensed milk - condensed milk has 34mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Condensed milk has more Vitamin C than white sugar - condensed milk has 2.6mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Condensed milk has signficantly more Vitamin A than white sugar - condensed milk has 74ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Condensed milk has more Vitamin D than white sugar - condensed milk has 6iu of Vitamin D per 100 grams and white sugar does not contain significant amounts.
Condensed milk and white sugar contain similar amounts of Vitamin E - condensed milk has 0.16mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Condensed milk and white sugar contain similar amounts of Vitamin K - condensed milk has 0.6ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
Condensed milk has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Condensed Milk | White Sugar | |
|---|---|---|
| Thiamin | 0.09 MG | ~ |
| Riboflavin | 0.416 MG | 0.019 MG |
| Niacin | 0.21 MG | ~ |
| Pantothenic acid | 0.75 MG | ~ |
| Vitamin B6 | 0.051 MG | ~ |
| Folate | 11 UG | ~ |
| Vitamin B12 | 0.44 UG | ~ |
Condensed milk is an excellent source of calcium and it has 283 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and condensed milk has 284mg of calcium.
White sugar and condensed milk contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and condensed milk has 0.19mg of iron.
Condensed milk is an excellent source of potassium and it has 184 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and condensed milk has 371mg of potassium.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Condensed Milk (Milk, canned, condensed, sweetened) and White Sugar (Sugar, granulated) .
Condensed Milk g
()
|
Daily Values (%) |
White Sugar g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||