Comparison
Lecithin vs Lecithin
The short answer
They work almost the same. Sunflower lecithin is the better pick if you avoid soy or GMOs; soy lecithin is cheaper and more widely available.| Side by side | Lecithin (Soy / Sunflower) | Lecithin (Soy / Sunflower) |
|---|---|---|
| Safety score | 88/100 Generally safe | 88/100 Generally safe |
| E-number | E322 | E322 |
| Allergen labeling | Must be labeled as soy | Not a major allergen ✓ Better |
| GMO risk | Usually from GMO soy unless organic | Non-GMO ✓ Better |
| Extraction | Often uses hexane | Often cold-pressed ✓ Better |
| Price | Lower ✓ Better | Higher |
| Emulsifying power | Excellent | Excellent |
Swapping one for the other
Swap 1:1 by weight. Liquid sunflower lecithin is slightly thinner; reduce other liquids a little in chocolate.
Common questions
Is sunflower lecithin healthier?
Not meaningfully. The main differences are allergens and GMO status.