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Maple sugar vs. Molasses — In-Depth Nutrition Comparison

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The main differences between Maple sugar and Molasses

  • Maple sugar has more Manganese, and Zinc, however, Molasses has more Magnesium, Vitamin B6, Copper, Iron, Potassium, Selenium, Vitamin B5, and Calcium.
  • Daily need coverage for Manganese from Maple sugar is 126% higher.
  • Molasses have 21 times less Zinc than Maple sugar. Maple sugar has 6.06mg of Zinc, while Molasses have 0.29mg.

Food types used in this article are Sugars, maple and Molasses.

Infographic

Maple sugar 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 less Sodium -70.3%
Contains more Zinc +1989.7%
Contains more Manganese +189%
Contains more Calcium +127.8%
Contains more Iron +193.2%
Contains more Magnesium +1173.7%
Contains more Phosphorus +933.3%
Contains more Potassium +434.3%
Contains more Copper +391.9%
Contains more Selenium +2125%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 61% 14% 2% 25% 2% 166% 33% 577% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains less Sodium -70.3%
Contains more Zinc +1989.7%
Contains more Manganese +189%
Contains more Calcium +127.8%
Contains more Iron +193.2%
Contains more Magnesium +1173.7%
Contains more Phosphorus +933.3%
Contains more Potassium +434.3%
Contains more Copper +391.9%
Contains more Selenium +2125%

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 B2 +550%
Contains more Vitamin B1 +355.6%
Contains more Vitamin B3 +2225%
Contains more Vitamin B5 +1575%
Contains more Vitamin B6 +22233.3%
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% 3% 3% 1% 3% 1% 0% 0% 0%
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 B2 +550%
Contains more Vitamin B1 +355.6%
Contains more Vitamin B3 +2225%
Contains more Vitamin B5 +1575%
Contains more Vitamin B6 +22233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +100%
Contains more Carbs +21.6%
Contains more Water +173.4%
Contains more Other +312.5%
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 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 +100%
Contains more Carbs +21.6%
Contains more Water +173.4%
Contains more Other +312.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +100%
Contains less Saturated Fat -50%
18% 32% 50%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.1 g
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +100%
Contains less Saturated Fat -50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple sugar Molasses Opinion
Net carbs 90.9g 74.73g Maple sugar
Protein 0.1g 0g Maple sugar
Fats 0.2g 0.1g Maple sugar
Carbs 90.9g 74.73g Maple sugar
Calories 354kcal 290kcal Maple sugar
Fructose 12.79g Molasses
Sugar 84.87g 74.72g Molasses
Calcium 90mg 205mg Molasses
Iron 1.61mg 4.72mg Molasses
Magnesium 19mg 242mg Molasses
Phosphorus 3mg 31mg Molasses
Potassium 274mg 1464mg Molasses
Sodium 11mg 37mg Maple sugar
Zinc 6.06mg 0.29mg Maple sugar
Copper 0.099mg 0.487mg Molasses
Manganese 4.422mg 1.53mg Maple sugar
Selenium 0.8µg 17.8µg Molasses
Vitamin B1 0.009mg 0.041mg Molasses
Vitamin B2 0.013mg 0.002mg Maple sugar
Vitamin B3 0.04mg 0.93mg Molasses
Vitamin B5 0.048mg 0.804mg Molasses
Vitamin B6 0.003mg 0.67mg Molasses
Saturated Fat 0.036g 0.018g Molasses
Monounsaturated Fat 0.064g 0.032g Maple sugar
Polyunsaturated fat 0.1g 0.05g Maple sugar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple sugar 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
1%
Maple sugar
19%
Molasses
Minerals Daily Need Coverage Score
91%
Maple sugar
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Molasses
Molasses is lower in Sugar (difference - 10.15g)
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $2)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Maple sugar
Maple sugar is lower in glycemic index (difference - 63)
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.