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Chocolate vs. Molasses — In-Depth Nutrition Comparison

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What are the main differences between Chocolate and Molasses?

  • Chocolate is richer in Copper, Iron, Fiber, Phosphorus, and Zinc, yet Molasses are richer in Vitamin B6, Selenium, Potassium, and Magnesium.
  • Chocolate's daily need coverage for Saturated Fat is 93% higher.
  • Molasses contain less Saturated Fat.

We used Chocolate, dark, 45- 59% cacao solids and Molasses types in this comparison.

Infographic

Chocolate 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.
Contains more Iron +69.9%
Contains more Phosphorus +564.5%
Contains less Sodium -35.1%
Contains more Zinc +593.1%
Contains more Copper +111.1%
Contains more Calcium +266.1%
Contains more Magnesium +65.8%
Contains more Potassium +161.9%
Contains more Selenium +493.3%
Equal in Manganese - 1.53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains more Iron +69.9%
Contains more Phosphorus +564.5%
Contains less Sodium -35.1%
Contains more Zinc +593.1%
Contains more Copper +111.1%
Contains more Calcium +266.1%
Contains more Magnesium +65.8%
Contains more Potassium +161.9%
Contains more Selenium +493.3%
Equal in Manganese - 1.53

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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +2400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +64%
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +170.7%
Contains more Vitamin B6 +1495.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 11% 1% 18% 49% 155% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B2 +2400%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +64%
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +170.7%
Contains more Vitamin B6 +1495.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +31180%
Contains more Carbs +22.2%
Contains more Water +2154.6%
Contains more Other +94.1%
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +31180%
Contains more Carbs +22.2%
Contains more Water +2154.6%
Contains more Other +94.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +29712.5%
Contains more Polyunsaturated fat +2084%
Contains less Saturated Fat -99.9%
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +29712.5%
Contains more Polyunsaturated fat +2084%
Contains less Saturated Fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +57.3%
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 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 Sucrose +57.3%
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Molasses Opinion
Net carbs 54.17g 74.73g Molasses
Protein 4.88g 0g Chocolate
Fats 31.28g 0.1g Chocolate
Carbs 61.17g 74.73g Molasses
Calories 546kcal 290kcal Chocolate
Fructose 0g 12.79g Molasses
Sugar 47.9g 74.72g Chocolate
Fiber 7g 0g Chocolate
Calcium 56mg 205mg Molasses
Iron 8.02mg 4.72mg Chocolate
Magnesium 146mg 242mg Molasses
Phosphorus 206mg 31mg Chocolate
Potassium 559mg 1464mg Molasses
Sodium 24mg 37mg Chocolate
Zinc 2.01mg 0.29mg Chocolate
Copper 1.028mg 0.487mg Chocolate
Manganese 1.419mg 1.53mg Molasses
Selenium 3µg 17.8µg Molasses
Vitamin A 50IU 0IU Chocolate
Vitamin A RAE 2µg 0µg Chocolate
Vitamin E 0.54mg 0mg Chocolate
Vitamin B1 0.025mg 0.041mg Molasses
Vitamin B2 0.05mg 0.002mg Chocolate
Vitamin B3 0.725mg 0.93mg Molasses
Vitamin B5 0.297mg 0.804mg Molasses
Vitamin B6 0.042mg 0.67mg Molasses
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 0µg Chocolate
Cholesterol 8mg 0mg Molasses
Trans Fat 0.112g Molasses
Saturated Fat 18.519g 0.018g Molasses
Omega-3 - EPA 0.001g 0g Chocolate
Monounsaturated Fat 9.54g 0.032g Chocolate
Polyunsaturated fat 1.092g 0.05g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
10%
Chocolate
19%
Molasses
Minerals Daily Need Coverage Score
116%
Chocolate
103%
Molasses

Comparison summary

Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 18.501g)
Which food is lower in Sugar?
Chocolate
Chocolate is lower in Sugar (difference - 26.82g)
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 23)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
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.
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.