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Blueberry vs. Molasses — In-Depth Nutrition Comparison

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The main differences between blueberries and molasses

  • Blueberries have more vitamin K; however, molasses have more magnesium, iron, manganese, copper, vitamin B6, potassium, selenium, calcium, and vitamin B5.
  • Daily need coverage for magnesium for molasses is 56% higher.

Food types used in this article are Blueberries, raw and Molasses.

Infographic

Blueberry vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains less SodiumSodium -97.3%
Contains more MagnesiumMagnesium +3933.3%
Contains more CalciumCalcium +3316.7%
Contains more PotassiumPotassium +1801.3%
Contains more IronIron +1585.7%
Contains more CopperCopper +754.4%
Contains more ZincZinc +81.3%
Contains more PhosphorusPhosphorus +158.3%
Contains more ManganeseManganese +355.4%
Contains more SeleniumSelenium +17700%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1950%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +10.8%
Contains more Vitamin B3Vitamin B3 +122.5%
Contains more Vitamin B5Vitamin B5 +548.4%
Contains more Vitamin B6Vitamin B6 +1188.5%
Contains more CholineCholine +121.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +230%
Contains more WaterWater +285%
Contains more CarbsCarbs +415.7%
Contains more OtherOther +1334.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +192%
Contains less Sat. FatSaturated fat -35.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
54% 22% 24%
Starch: 0 g
Sucrose: 29.4 g
Glucose: 11.92 g
Fructose: 12.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +26627.3%
Contains more GlucoseGlucose +144.3%
Contains more FructoseFructose +157.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blueberry Molasses
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blueberry Molasses DV% diff.
Magnesium 6mg 242mg 56%
Iron 0.28mg 4.72mg 56%
Manganese 0.336mg 1.53mg 52%
Vitamin B6 0.052mg 0.67mg 48%
Copper 0.057mg 0.487mg 48%
Potassium 77mg 1464mg 41%
Selenium 0.1µg 17.8µg 32%
Carbs 14.49g 74.73g 20%
Calcium 6mg 205mg 20%
Vitamin K 19.3µg 0µg 16%
Vitamin B5 0.124mg 0.804mg 14%
Calories 57kcal 290kcal 12%
Vitamin C 9.7mg 0mg 11%
Fructose 4.97g 12.79g 10%
Fiber 2.4g 0g 10%
Vitamin E 0.57mg 0mg 4%
Phosphorus 12mg 31mg 3%
Vitamin B2 0.041mg 0.002mg 3%
Vitamin B3 0.418mg 0.93mg 3%
Sodium 1mg 37mg 2%
Folate 6µg 0µg 2%
Choline 6mg 13.3mg 1%
Polyunsaturated fat 0.146g 0.05g 1%
Zinc 0.16mg 0.29mg 1%
Protein 0.74g 0g 1%
Fats 0.33g 0.1g 0%
Net carbs 12.09g 74.73g N/A
Sugar 9.96g 74.72g N/A
Starch 0.03g 0%
Vitamin A 3µg 0µg 0%
Vitamin B1 0.037mg 0.041mg 0%
Saturated fat 0.028g 0.018g 0%
Monounsaturated fat 0.047g 0.032g 0%
Tryptophan 0.003mg 0%
Threonine 0.02mg 0%
Isoleucine 0.023mg 0%
Leucine 0.044mg 0%
Lysine 0.013mg 0%
Methionine 0.012mg 0%
Phenylalanine 0.026mg 0%
Valine 0.031mg 0%
Histidine 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Molasses
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Blueberry
18%
Molasses
Minerals Daily Need Coverage Score
10%
Blueberry
103%
Molasses

Comparison summary

Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.01g)
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 64.76g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 53)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.