Sugar, granulated (white) vs Corn syrup

Leader

Sugar, granulated (white)4

Corn syrup2

Sugar, granulated (white) leads 4–2 · 6 categories decided · 4 ties

Both foods compared at 100 kcal.

The verdict

Sugar, granulated (white) comes out ahead, winning 4 of 6 nutrient match-ups.

Pick Sugar, granulated (white) for less sugar, less sodium, more potassium and more iron.

Pick Corn syrup for more calcium and more magnesium.

Evenly matched on protein, fiber, saturated fat and vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
0 g
0 g
Carbohydrate
25.83 g
27.13 g
Fibermore is better
0 g
0 g
Total sugarsless is better
WIN25.79 g
27.13 g
Total fat
0 g
0.07 g
Saturated fatless is better
0 g
0 g
Sodiumless is better
WIN0.26 mg
21.91 mg
Potassiummore is better
WIN0.52 mg
0.35 mg
Calciummore is better
0.26 mg
4.59 mgWIN
Ironmore is better
WIN0.01 mg
0 mg
Magnesiummore is better
0 mg
0.35 mgWIN
Vitamin Cmore is better
0 mg
0 mg
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.