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Carob vs. Molasses — In-Depth Nutrition Comparison

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A recap on differences between Carob and Molasses

  • Carob has more Zinc, and Fiber, however, Molasses are higher in Manganese, Magnesium, Iron, Vitamin B6, Copper, Potassium, and Selenium.
  • Carob covers your daily Saturated Fat needs 145% more than Molasses.
  • Molasses have less Saturated Fat.

Food varieties used in this article are Candies, carob, unsweetened and Molasses.

Infographic

Carob vs Molasses infographic
Infographic link

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.
Carob
3
:
Contains more Calcium +47.8%
Contains more Phosphorus +306.5%
Contains more Zinc +1117.2%
Contains more Iron +265.9%
Contains more Magnesium +572.2%
Contains more Potassium +131.3%
Contains less Sodium -65.4%
Contains more Copper +166.1%
Contains more Manganese +992.9%
Contains more Selenium +242.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 91% 49% 26% 54% 56% 14% 97% 61% 19% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains more Calcium +47.8%
Contains more Phosphorus +306.5%
Contains more Zinc +1117.2%
Contains more Iron +265.9%
Contains more Magnesium +572.2%
Contains more Potassium +131.3%
Contains less Sodium -65.4%
Contains more Copper +166.1%
Contains more Manganese +992.9%
Contains more Selenium +242.3%

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.
Carob
10
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +143.9%
Contains more Vitamin B2 +8800%
Contains more Vitamin B3 +11.8%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Choline +42.9%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +415.4%
Equal in Vitamin B5 - 0.804
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 32% 0% 2% 25% 42% 20% 45% 30% 16% 35% 11% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 11% 1% 18% 49% 155% 0% 0% 8% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +143.9%
Contains more Vitamin B2 +8800%
Contains more Vitamin B3 +11.8%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Choline +42.9%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +415.4%
Equal in Vitamin B5 - 0.804

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carob
2
:
Contains more Protein +∞%
Contains more Fats +31260%
Contains more Carbs +32.8%
Contains more Water +1320.1%
Contains more Other +24.1%
8% 31% 56% 3%
Protein: 8.15 g
Fats: 31.36 g
Carbs: 56.29 g
Water: 1.54 g
Other: 2.66 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 Protein +∞%
Contains more Fats +31260%
Contains more Carbs +32.8%
Contains more Water +1320.1%
Contains more Other +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carob
2
:
Contains more Monounsaturated Fat +1409.4%
Contains more Polyunsaturated fat +490%
Contains less Saturated Fat -99.9%
97%
Saturated Fat: 29.018 g
Monounsaturated Fat: 0.483 g
Polyunsaturated fat: 0.295 g
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +1409.4%
Contains more Polyunsaturated fat +490%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carob Molasses Opinion
Net carbs 52.49g 74.73g Molasses
Protein 8.15g 0g Carob
Fats 31.36g 0.1g Carob
Carbs 56.29g 74.73g Molasses
Calories 540kcal 290kcal Carob
Fructose 12.79g Molasses
Sugar 34.11g 74.72g Carob
Fiber 3.8g 0g Carob
Calcium 303mg 205mg Carob
Iron 1.29mg 4.72mg Molasses
Magnesium 36mg 242mg Molasses
Phosphorus 126mg 31mg Carob
Potassium 633mg 1464mg Molasses
Sodium 107mg 37mg Molasses
Zinc 3.53mg 0.29mg Carob
Copper 0.183mg 0.487mg Molasses
Manganese 0.14mg 1.53mg Molasses
Selenium 5.2µg 17.8µg Molasses
Vitamin A 10IU 0IU Carob
Vitamin A RAE 1µg 0µg Carob
Vitamin E 1.57mg 0mg Carob
Vitamin C 0.5mg 0mg Carob
Vitamin B1 0.1mg 0.041mg Carob
Vitamin B2 0.178mg 0.002mg Carob
Vitamin B3 1.04mg 0.93mg Carob
Vitamin B5 0.75mg 0.804mg Molasses
Vitamin B6 0.13mg 0.67mg Molasses
Folate 21µg 0µg Carob
Vitamin B12 0.28µg 0µg Carob
Choline 19mg 13.3mg Carob
Vitamin K 7.7µg 0µg Carob
Cholesterol 1mg 0mg Molasses
Saturated Fat 29.018g 0.018g Molasses
Monounsaturated Fat 0.483g 0.032g Carob
Polyunsaturated fat 0.295g 0.05g Carob

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carob Molasses
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Carob
18%
Molasses
Minerals Daily Need Coverage Score
49%
Carob
103%
Molasses

Comparison summary

Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 70mg)
Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 29g)
Which food is lower in Sugar?
Carob
Carob is lower in Sugar (difference - 40.61g)
Which food is lower in glycemic index?
Carob
Carob is lower in glycemic index (difference - 39)
Which food is cheaper?
Carob
Carob is cheaper (difference - $2)
Which food is richer in vitamins?
Carob
Carob is relatively richer in vitamins
Which food is richer in minerals?
?
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. Carob - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167973/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.