Food with Nutrition Similar to White Sugar

image of white sugar

Similar to White Sugar

A very popular sweet condiment, One cup of white sugar contains about 780 calories.

Several foods are similar nutritionally to white sugar, including cornstarch, honey and brown sugar.

We compared the nutritional profile of white sugar to hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Cornstarch, , Flour
fruits: Honey, Apple Cider, Raisins, Dates, Apple, Granny Smith Apple, Pears
sweets: Brown Sugar, Caramel, Agave Syrup, Kit Kat
plants and vegetables: Balsamic Vinegar, Vanilla Extract, Ketchup
baked goods: Macaroons, Graham Crackers
dairy and eggs: Semisweet Chocolate
The details of the top 20 foods most nutritionally similar to white sugar are below.

nuts, grains and legumes

Cornstarch

image of cornstarch

Similarity: > 95%

Cornstarch is also high in and contains some of the same nutrients. Also, cornstarch contains more dietary fiber and iron than white sugar.

For 100 grams of white sugar and cornstarch:

White Sugar
(36 servings) 		Cornstarch
(3/4 cup)

387
calories (KCAL)
381
0
dietary fiber (G)
0.9
100
sugar (G)
0
0
protein (G)
0.26
0
saturated fat (G)
0.01
1
calcium (MG)
2
0.05
iron (MG)
0.47
2
potassium (MG)
3
0.02
riboflavin (MG)
0
0.985 | 0.985 | 0.74 Complete Comparison:
Cornstarch vs. White Sugar





Similarity: < 50%

is also high in and contains some of the same nutrients. Moreover, contains more dietary fiber, protein, Vitamin A and Vitamin E than white sugar.

For 100 grams of white sugar and :

White Sugar
(36 servings)
(5/8 cup)

A higher water content, is less nutritionally dense than white sugar. White sugar

387
calories (KCAL)
365
0
dietary fiber (G)
7.3
100
sugar (G)
0.64
0
protein (G)
9.4
0
saturated fat (G)
0.67
0
Vitamin A (UG)
11
0
Vitamin E (MG)
0.49
1
calcium (MG)
7
0.05
iron (MG)
2.7
2
potassium (MG)
287
0
thiamin (MG)
0.39
0.02
riboflavin (MG)
0.2
0
niacin (MG)
3.6
0
pantothenic acid (MG)
0.42
0
Vitamin B6 (MG)
0.62
0
folate (UG)
19
0.431 | 0.431 | 0 Complete Comparison:
vs. White Sugar

Flour

image of flour

Similarity: < 50%

More nutritionally dense than white sugar, flour is also high in and contains some of the same nutrients. Moreover, flour contains more dietary fiber, protein, calcium, iron and potassium than white sugar.

For 100 grams of white sugar and flour:

White Sugar
(36 servings) 		Flour
(3/4 cup)

387
calories (KCAL)
364
0
dietary fiber (G)
2.7
100
sugar (G)
0.27
0
protein (G)
10
0
saturated fat (G)
0.16
0
Vitamin E (MG)
0.06
1
calcium (MG)
15
0.05
iron (MG)
1.2
2
potassium (MG)
107
0
thiamin (MG)
0.12
0.02
riboflavin (MG)
0.04
0
niacin (MG)
1.3
0
pantothenic acid (MG)
0.44
0
Vitamin B6 (MG)
0.04
0
folate (UG)
26
0.422 | 0.422 | 2.68 Complete Comparison:
Flour vs. White Sugar

fruits

Several fruits or fruit products offer similar nutrients to white sugar including honey, apple cider, raisins, dates and apple.

Honey

image of honey

Similarity: > 95%

Honey is also high in sugar and contains some of the same nutrients. Also, honey contains more dietary fiber, potassium and Vitamin B6 than white sugar.

For 100 grams of white sugar and honey:

White Sugar
(36 servings) 		Honey
(about 1/4 cup)

387
calories (KCAL)
304
0
dietary fiber (G)
0.2
100
sugar (G)
82
0
protein (G)
0.3
0
Vitamin C (MG)
0.5
1
calcium (MG)
6
0.05
iron (MG)
0.42
2
potassium (MG)
52
0.02
riboflavin (MG)
0.04
0
niacin (MG)
0.12
0
pantothenic acid (MG)
0.07
0
Vitamin B6 (MG)
0.02
0
folate (UG)
2
0.982 | 0.982 | 0.74 Complete Comparison:
Honey vs. White Sugar

Apple Cider

image of apple cider

Similarity: 66%

Apple cider contains nutrients similar to white sugar, but in smaller amounts overall. Moreover, apple cider contains more dietary fiber, Vitamin C, potassium, thiamin and Vitamin B6 than white sugar.

For 100 grams of white sugar and apple cider:

White Sugar
(36 servings) 		Apple Cider
(3/8 cup)

A higher water content, apple cider is less nutritionally dense than white sugar. White sugar

387
calories (KCAL)
46
0
dietary fiber (G)
0.2
100
sugar (G)
9.6
0
protein (G)
0.1
0
saturated fat (G)
0.02
0
Vitamin C (MG)
0.9
0
Vitamin E (MG)
0.01
1
calcium (MG)
8
0.05
iron (MG)
0.12
2
potassium (MG)
101
0
thiamin (MG)
0.02
0.02
riboflavin (MG)
0.02
0
niacin (MG)
0.07
0
Vitamin B6 (MG)
0.02
0.663 | 0.663 | 0.24 Complete Comparison:
Apple Cider vs. White Sugar

Raisins

image of raisins

Similarity: 52%

More nutritionally dense than white sugar, raisins are also high in and contains some of the same nutrients. Moreover, raisins contains more dietary fiber, protein, Vitamin C, calcium and iron than white sugar.

For 100 grams of white sugar and raisins:

White Sugar
(36 servings) 		Raisins
(5/8 cup)

387
calories (KCAL)
296
0
dietary fiber (G)
6.8
100
sugar (G)
0
0
protein (G)
2.5
0
saturated fat (G)
0.18
0
Vitamin C (MG)
5.4
1
calcium (MG)
28
0.05
iron (MG)
2.6
2
potassium (MG)
825
0
thiamin (MG)
0.11
0.02
riboflavin (MG)
0.18
0
niacin (MG)
1.1
0
pantothenic acid (MG)
0.05
0
Vitamin B6 (MG)
0.19
0
folate (UG)
3
0.524 | 0.524 | 2.29 Complete Comparison:
Raisins vs. White Sugar

Dates

image of dates

Similarity: 51%

More nutritionally dense than white sugar, dates are also high in sugar and contains some of the same nutrients. Moreover, dates contains more dietary fiber, protein, Vitamin A, calcium and iron than white sugar.

For 100 grams of white sugar and dates:

White Sugar
(36 servings) 		Dates
(4 dates)

387
calories (KCAL)
277
0
dietary fiber (G)
6.7
100
sugar (G)
66
0
protein (G)
1.8
0
Vitamin A (UG)
7
1
calcium (MG)
64
0.05
iron (MG)
0.9
2
potassium (MG)
696
0
thiamin (MG)
0.05
0.02
riboflavin (MG)
0.06
0
niacin (MG)
1.6
0
pantothenic acid (MG)
0.81
0
Vitamin B6 (MG)
0.25
0
folate (UG)
15
0.508 | 0.508 | 2.29 Complete Comparison:
Dates vs. White Sugar

Apple

image of apple

Similarity: < 50%

Apple contains nutrients similar to white sugar, but in smaller amounts overall. Moreover, apple contains more dietary fiber, Vitamin C, potassium and Vitamin B6 than white sugar.

For 100 grams of white sugar and apple:

White Sugar
(36 servings) 		Apple
(3/4 cup)

387
calories (KCAL)
52
0
dietary fiber (G)
2.4
100
sugar (G)
10
0
protein (G)
0.26
0
saturated fat (G)
0.03
0
Vitamin C (MG)
4.6
0
Vitamin A (UG)
3
0
Vitamin E (MG)
0.18
1
calcium (MG)
6
0.05
iron (MG)
0.12
2
potassium (MG)
107
0
thiamin (MG)
0.02
0.02
riboflavin (MG)
0.03
0
niacin (MG)
0.09
0
pantothenic acid (MG)
0.06
0
Vitamin B6 (MG)
0.04
0
folate (UG)
3
0.413 | 0.413 | 0.5 Complete Comparison:
Apple vs. White Sugar

Granny Smith Apple

image of granny smith apple

Similarity: < 50%

Granny smith apple contains nutrients similar to white sugar, but in smaller amounts overall. Moreover, granny smith apple contains more dietary fiber, protein, potassium, thiamin and Vitamin B6 than white sugar.

For 100 grams of white sugar and granny smith apple:

White Sugar
(36 servings) 		Granny Smith Apple
(7/8 cup)

387
calories (KCAL)
58
0
dietary fiber (G)
2.8
100
sugar (G)
9.6
0
protein (G)
0.44
0
Vitamin A (UG)
5
0
Vitamin E (MG)
0.18
1
calcium (MG)
5
0.05
iron (MG)
0.15
2
potassium (MG)
120
0
thiamin (MG)
0.02
0.02
riboflavin (MG)
0.03
0
niacin (MG)
0.13
0
pantothenic acid (MG)
0.06
0
Vitamin B6 (MG)
0.04
0
folate (UG)
3
0.407 | 0.407 | 0.49 Complete Comparison:
Granny Smith Apple vs. White Sugar

Pears

image of pears

Similarity: < 50%

Pears contain nutrients similar to white sugar, but in smaller amounts overall. Moreover, pears contains more dietary fiber, Vitamin C, calcium, potassium and Vitamin B6 than white sugar.

For 100 grams of white sugar and pears:

White Sugar
(36 servings) 		Pears
(3/4 cup)

387
calories (KCAL)
57
0
dietary fiber (G)
3.1
100
sugar (G)
9.8
0
protein (G)
0.36
0
saturated fat (G)
0.02
0
Vitamin C (MG)
4.3
0
Vitamin A (UG)
1
0
Vitamin E (MG)
0.12
1
calcium (MG)
9
0.05
iron (MG)
0.18
2
potassium (MG)
116
0
thiamin (MG)
0.01
0.02
riboflavin (MG)
0.03
0
niacin (MG)
0.16
0
pantothenic acid (MG)
0.05
0
Vitamin B6 (MG)
0.03
0
folate (UG)
7
0.384 | 0.384 | 0.58 Complete Comparison:
Pears vs. White Sugar

sweets

Several sweets offer similar nutrients to white sugar including brown sugar, caramel, agave syrup and kit kat.

Brown Sugar

image of brown sugar

Similarity: > 95%

Brown sugar is also high in sugar and contains some of the same nutrients. Moreover, brown sugar contains more calcium, iron, potassium, pantothenic acid and Vitamin B6 than white sugar.

For 100 grams of white sugar and brown sugar:

White Sugar
(36 servings) 		Brown Sugar
(33 tsps)

387
calories (KCAL)
380
100
sugar (G)
97
0
protein (G)
0.12
1
calcium (MG)
83
0.05
iron (MG)
0.71
2
potassium (MG)
133
0.02
riboflavin (MG)
0
0
niacin (MG)
0.11
0
pantothenic acid (MG)
0.13
0
Vitamin B6 (MG)
0.04
0
folate (UG)
1
0.962 | 0.962 | 0.93 Complete Comparison:
Brown Sugar vs. White Sugar

Caramel

image of caramel

Similarity: > 90%

Caramel is also high in sugar and contains some of the same nutrients. Moreover, caramel contains more protein, Vitamin A, calcium, potassium and Vitamin B12 than white sugar.

For 100 grams of white sugar and caramel:

White Sugar
(36 servings) 		Caramel
(5 tbsps)

387
calories (KCAL)
216
100
sugar (G)
57
0
protein (G)
1.2
0
Vitamin C (MG)
0.5
0
Vitamin A (UG)
19
0
Vitamin E (MG)
0.05
1
calcium (MG)
49
0.05
iron (MG)
0
2
potassium (MG)
66
0.02
riboflavin (MG)
0
0
folate (UG)
2
0
Vitamin B12 (UG)
0.18
0.904 | 0.904 | 0.67 Complete Comparison:
Caramel vs. White Sugar

Agave Syrup

image of agave syrup

Similarity: 62%

More nutritionally dense than white sugar, agave syrup is also high in sugar and contains some of the same nutrients. Moreover, agave syrup contains more dietary fiber, Vitamin C, Vitamin A, Vitamin E and calcium than white sugar.

For 100 grams of white sugar and agave syrup:

White Sugar
(36 servings) 		Agave Syrup
(14 tsps)

387
calories (KCAL)
310
0
dietary fiber (G)
0.2
100
sugar (G)
68
0
protein (G)
0.09
0
Vitamin C (MG)
17
0
Vitamin A (UG)
8
0
Vitamin E (MG)
0.98
1
calcium (MG)
1
0.05
iron (MG)
0.09
2
potassium (MG)
4
0
thiamin (MG)
0.12
0.02
riboflavin (MG)
0.17
0
niacin (MG)
0.69
0
Vitamin B6 (MG)
0.23
0
folate (UG)
30
0.624 | 0.624 | 1.64 Complete Comparison:
Agave Syrup vs. White Sugar

Kit Kat

image of kit kat

Similarity: < 50%

More nutritionally dense than white sugar, kit kat is also high in sugar and contains some of the same nutrients. Moreover, kit kat contains more dietary fiber, protein, Vitamin A and calcium than white sugar.

For 100 grams of white sugar and kit kat:

White Sugar
(36 servings) 		Kit Kat
(2.5 bars)

387
calories (KCAL)
518
0
dietary fiber (G)
1
100
sugar (G)
49
0
protein (G)
6.5
0
saturated fat (G)
18
0
trans fat (G)
0.1
0
Vitamin A (UG)
24
0
Vitamin E (MG)
0.34
1
calcium (MG)
125
0.05
iron (MG)
1
2
potassium (MG)
231
0
thiamin (MG)
0.12
0.02
riboflavin (MG)
0.21
0
niacin (MG)
0.5
0
pantothenic acid (MG)
0.64
0
Vitamin B6 (MG)
0.02
0
folate (UG)
14
0
Vitamin B12 (UG)
0.56
0.486 | 0.486 | 2.7 Complete Comparison:
Kit Kat vs. White Sugar

plants and vegetables

Balsamic Vinegar

image of balsamic vinegar

Similarity: 59%

Balsamic vinegar contains nutrients similar to white sugar, but in smaller amounts overall. Moreover, balsamic vinegar contains more protein, calcium, iron and potassium than white sugar.

For 100 grams of white sugar and balsamic vinegar:

White Sugar
(36 servings) 		Balsamic Vinegar
(6 tbsps)

387
calories (KCAL)
88
100
sugar (G)
15
0
protein (G)
0.49
1
calcium (MG)
27
0.05
iron (MG)
0.72
2
potassium (MG)
112
0.02
riboflavin (MG)
0
0.589 | 0.589 | 0.39 Complete Comparison:
Balsamic Vinegar vs. White Sugar

Vanilla Extract

image of vanilla extract

Similarity: < 50%

Vanilla extract is also high in and contains some of the same nutrients. Moreover, vanilla extract contains more calcium, potassium, riboflavin, niacin and Vitamin B6 than white sugar.

For 100 grams of white sugar and vanilla extract:

White Sugar
(36 servings) 		Vanilla Extract
(24 tsps)

387
calories (KCAL)
288
100
sugar (G)
13
0
protein (G)
0.06
0
saturated fat (G)
0.01
1
calcium (MG)
11
0.05
iron (MG)
0.12
2
potassium (MG)
148
0
thiamin (MG)
0.01
0.02
riboflavin (MG)
0.1
0
niacin (MG)
0.43
0
pantothenic acid (MG)
0.04
0
Vitamin B6 (MG)
0.03
0.481 | 0.481 | 0.62 Complete Comparison:
Vanilla Extract vs. White Sugar

Ketchup

image of ketchup

Similarity: < 50%

Ketchup is also high in sugar and contains some of the same nutrients. Moreover, ketchup contains more dietary fiber, protein, Vitamin C, Vitamin A and Vitamin E than white sugar.

For 100 grams of white sugar and ketchup:

White Sugar
(36 servings) 		Ketchup
(6 tbsps)

387
calories (KCAL)
101
0
dietary fiber (G)
0.3
100
sugar (G)
21
0
protein (G)
1
0
saturated fat (G)
0.01
0
Vitamin C (MG)
4.1
0
Vitamin A (UG)
26
0
Vitamin E (MG)
1.5
1
calcium (MG)
15
0.05
iron (MG)
0.35
2
potassium (MG)
281
0
thiamin (MG)
0.01
0.02
riboflavin (MG)
0.17
0
niacin (MG)
1.4
0
pantothenic acid (MG)
0.05
0
Vitamin B6 (MG)
0.16
0
folate (UG)
9
0.402 | 0.402 | 1.15 Complete Comparison:
Ketchup vs. White Sugar

baked goods

Macaroons

image of macaroons

Similarity: 56%

More nutritionally dense than white sugar, macaroons are also high in sugar and contains some of the same nutrients. Moreover, macaroons contains more dietary fiber, protein, iron and potassium than white sugar.

For 100 grams of white sugar and macaroons:

White Sugar
(36 servings) 		Macaroons
(4 cookies)

387
calories (KCAL)
460
0
dietary fiber (G)
5.1
100
sugar (G)
45
0
protein (G)
3
0
saturated fat (G)
20
0
Vitamin E (MG)
0.19
1
calcium (MG)
5
0.05
iron (MG)
0.82
2
potassium (MG)
123
0
thiamin (MG)
0.02
0.02
riboflavin (MG)
0.06
0
niacin (MG)
0.22
0
Vitamin B6 (MG)
0.1
0
folate (UG)
3
0.561 | 0.561 | 1.8 Complete Comparison:
Macaroons vs. White Sugar

Graham Crackers

image of graham crackers

Similarity: < 50%

More nutritionally dense than white sugar, graham crackers are also high in sugar and contains some of the same nutrients. Moreover, graham crackers contains more dietary fiber, protein, Vitamin E and calcium than white sugar.

For 100 grams of white sugar and graham crackers:

White Sugar
(36 servings) 		Graham Crackers
(3.5 ounces)

387
calories (KCAL)
430
0
dietary fiber (G)
3.4
100
sugar (G)
25
0
protein (G)
6.7
0
saturated fat (G)
1.6
0
trans fat (G)
0.06
0
Vitamin E (MG)
1.5
1
calcium (MG)
77
0.05
iron (MG)
3.8
2
potassium (MG)
170
0
thiamin (MG)
0.27
0.02
riboflavin (MG)
0.32
0
niacin (MG)
4.4
0
pantothenic acid (MG)
0.42
0
Vitamin B6 (MG)
0.16
0
folate (UG)
91
0.383 | 0.383 | 4.05 Complete Comparison:
Graham Crackers vs. White Sugar

dairy and eggs

Semisweet Chocolate

image of semisweet chocolate

Similarity: 55%

More nutritionally dense than white sugar, semisweet chocolate is also high in sugar and contains some of the same nutrients. Moreover, semisweet chocolate contains more dietary fiber, protein, calcium and iron than white sugar.

For 100 grams of white sugar and semisweet chocolate:

White Sugar
(36 servings) 		Semisweet Chocolate
(7 tbsps)

387
calories (KCAL)
517
0
dietary fiber (G)
6.7
100
sugar (G)
53
0
protein (G)
4.4
0
saturated fat (G)
16
0
trans fat (G)
0.04
1
calcium (MG)
34
0.05
iron (MG)
2.9
2
potassium (MG)
0
0.02
riboflavin (MG)
0
0.548 | 0.548 | 1.48 Complete Comparison:
Semisweet Chocolate vs. White Sugar

Other Nutritional Substitutes

Food item missing
Go

Recent