Salt vs. White Sugar
Nutrition comparison of Salt and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salt
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salt and white sugar:
- White sugar has more riboflavin.
USDA sources for nutritional information: Salt (Salt, table) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and salt has less calories than white sugar - white sugar has 387 calories per 100 grams and salt does not contain significant amounts.
| Salt | White Sugar | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | ~ | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and salt has less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and salt does not contain significant amounts.
sugar
White sugar is high in sugar and salt has less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and salt does not contain significant amounts.
Vitamins
The B Vitamins
White sugar has more riboflavin.
| Salt | White Sugar | |
|---|---|---|
| Riboflavin | ~ | 0.019 MG |
Minerals
calcium
Salt has 23 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and salt has 24mg of calcium.
iron
White sugar and salt contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
White sugar and salt contain similar amounts of potassium - white sugar has 2mg of potassium per 100 grams and salt has 8mg of potassium.
Customize your serving size
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: Salt (Salt, table) and White Sugar (Sugar, granulated) .
Salt 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 | |||
FAQ
Does white sugar or salt contain more calories in 100 grams?White sugar is high in calories and salt has less calories than white sugar - white sugar has 387 calories in 100g and salt does not contain significant amounts.
Does white sugar or salt have more carbohydrates?
By weight, white sugar is high in carbohydrates and salt has fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and salt has no carbs..