Beans vs. Molasses — In-Depth Nutrition Comparison
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Summary of differences between beans and molasses
- Beans have more fiber, phosphorus, and zinc; however, molasses are higher in iron, magnesium, vitamin B6, potassium, copper, selenium, and calcium.
- Molasses cover your daily need for iron, 55% more than beans.
These are the specific foods used in this comparison Beans, baked, canned, no salt added and Molasses.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +382.8% |
| Contains more PhosphorusPhosphorus | +235.5% |
| Contains less SodiumSodium | -97.3% |
| Contains more MagnesiumMagnesium | +656.3% |
| Contains more CalciumCalcium | +310% |
| Contains more PotassiumPotassium | +394.6% |
| Contains more IronIron | +1527.6% |
| Contains more CopperCopper | +136.4% |
| Contains more SeleniumSelenium | +295.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +265.9% |
| Contains more Vitamin B2Vitamin B2 | +2900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +131.6% |
| Contains more Vitamin B3Vitamin B3 | +116.3% |
| Contains more Vitamin B6Vitamin B6 | +415.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.53mg | 67% | |
| Iron | 0.29mg | 4.72mg | 55% |
| Magnesium | 32mg | 242mg | 50% |
| Vitamin B6 | 0.13mg | 0.67mg | 42% |
| Potassium | 296mg | 1464mg | 34% |
| Copper | 0.206mg | 0.487mg | 31% |
| Selenium | 4.5µg | 17.8µg | 24% |
| Fiber | 5.5g | 0g | 22% |
| Carbs | 20.49g | 74.73g | 18% |
| Fructose | 12.79g | 16% | |
| Vitamin B5 | 0.804mg | 16% | |
| Calcium | 50mg | 205mg | 16% |
| Protein | 4.8g | 0g | 10% |
| Zinc | 1.4mg | 0.29mg | 10% |
| Phosphorus | 104mg | 31mg | 10% |
| Vitamin B1 | 0.15mg | 0.041mg | 9% |
| Calories | 105kcal | 290kcal | 9% |
| Folate | 24µg | 0µg | 6% |
| Vitamin B2 | 0.06mg | 0.002mg | 4% |
| Vitamin B3 | 0.43mg | 0.93mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Choline | 30.8mg | 13.3mg | 3% |
| Sodium | 1mg | 37mg | 2% |
| Vitamin E | 0.15mg | 0mg | 1% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Polyunsaturated fat | 0.172g | 0.05g | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Fats | 0.4g | 0.1g | 0% |
| Net carbs | 14.99g | 74.73g | N/A |
| Sugar | 7.78g | 74.72g | N/A |
| Saturated fat | 0.103g | 0.018g | 0% |
| Monounsaturated fat | 0.035g | 0.032g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +300% |
| Contains more WaterWater | +232% |
| Contains more CarbsCarbs | +264.7% |
| Contains more OtherOther | +93% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +244% |
| Contains less Sat. FatSaturated fat | -82.5% |
~equal in
Monounsaturated fat
~0.032g
