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French fries vs. Molasses — In-Depth Nutrition Comparison

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Important differences between french fries and molasses

  • French fries have more fiber and phosphorus; however, molasses have more manganese, magnesium, iron, copper, selenium, potassium, vitamin B6, and calcium.
  • Molasses' daily need coverage for manganese is 56% more.

The food varieties used in the comparison are Fast foods, potato, french fried in vegetable oil and Molasses.

Infographic

French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
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 more ZincZinc +72.4%
Contains more PhosphorusPhosphorus +303.2%
Contains more MagnesiumMagnesium +591.4%
Contains more CalciumCalcium +1038.9%
Contains more PotassiumPotassium +152.8%
Contains more IronIron +482.7%
Contains more CopperCopper +292.7%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +519.4%
Contains more SeleniumSelenium +1877.8%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +314.6%
Contains more Vitamin B2Vitamin B2 +1850%
Contains more Vitamin B3Vitamin B3 +223%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +176.7%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin B6Vitamin B6 +80.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 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 +14630%
Contains more WaterWater +76.3%
Contains more CarbsCarbs +80.3%
Contains more OtherOther +78.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 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 +18553.1%
Contains more Poly. FatPolyunsaturated fat +10696%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French fries Molasses DV% diff.
Manganese 0.247mg 1.53mg 56%
Magnesium 35mg 242mg 49%
Iron 0.81mg 4.72mg 49%
Copper 0.124mg 0.487mg 40%
Polyunsaturated fat 5.398g 0.05g 36%
Selenium 0.9µg 17.8µg 31%
Potassium 579mg 1464mg 26%
Fats 14.73g 0.1g 23%
Vitamin B6 0.372mg 0.67mg 23%
Calcium 18mg 205mg 19%
Fructose 12.79g 16%
Monounsaturated fat 5.969g 0.032g 15%
Fiber 3.8g 0g 15%
Vitamin B3 3.004mg 0.93mg 13%
Phosphorus 125mg 31mg 13%
Vitamin E 1.67mg 0mg 11%
Saturated fat 2.336g 0.018g 11%
Vitamin B1 0.17mg 0.041mg 11%
Carbs 41.44g 74.73g 11%
Vitamin K 11.2µg 0µg 9%
Sodium 210mg 37mg 8%
Folate 30µg 0µg 8%
Protein 3.43g 0g 7%
Vitamin C 4.7mg 0mg 5%
Vitamin B5 0.58mg 0.804mg 4%
Choline 36.8mg 13.3mg 4%
Vitamin B2 0.039mg 0.002mg 3%
Zinc 0.5mg 0.29mg 2%
Calories 312kcal 290kcal 1%
Net carbs 37.64g 74.73g N/A
Sugar 0.3g 74.72g N/A
Trans fat 0.06g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries 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
27%
French fries
18%
Molasses
Minerals Daily Need Coverage Score
28%
French fries
103%
Molasses

Comparison summary

Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 173mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 2.318g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 74.42g)
Which food is lower in glycemic index?
French fries
French fries is lower in glycemic index (difference - 70)
Which food is cheaper?
French fries
French fries is cheaper (difference - $2)
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.