Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fast Foods
  4. Mashed potato
  5. Compare
  6. Mashed potato vs. Molasses

Mashed potato vs. Molasses — In-Depth Nutrition Comparison

Compare

Summary of differences between mashed potato and molasses

  • Mashed potato has more fiber; however, molasses are higher in manganese, iron, magnesium, copper, vitamin B6, potassium, selenium, and calcium.
  • Molasses cover your daily need for manganese, 62% more than mashed potato.
  • Molasses have less sodium.

These are the specific foods used in this comparison Fast foods, potato, mashed and Molasses.

Infographic

Mashed potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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 PhosphorusPhosphorus +90.3%
Contains more MagnesiumMagnesium +1513.3%
Contains more CalciumCalcium +1038.9%
Contains more PotassiumPotassium +411.9%
Contains more IronIron +1422.6%
Contains more CopperCopper +1291.4%
Contains more ZincZinc +31.8%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +1461.2%
Contains more SeleniumSelenium +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.
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +16.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B6Vitamin B6 +458.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~13.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 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 +2720%
Contains more WaterWater +264.1%
Contains more CarbsCarbs +410.1%
Contains more OtherOther +161.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 +2150%
Contains more Poly. FatPolyunsaturated fat +2584%
Contains less Sat. FatSaturated fat -96.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 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 +29300%
Contains more GlucoseGlucose +5860%
Contains more FructoseFructose +6295%
~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.
Mashed potato 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 Mashed potato Molasses DV% diff.
Manganese 0.098mg 1.53mg 62%
Iron 0.31mg 4.72mg 55%
Magnesium 15mg 242mg 54%
Copper 0.035mg 0.487mg 50%
Vitamin B6 0.12mg 0.67mg 42%
Potassium 286mg 1464mg 35%
Selenium 0.8µg 17.8µg 31%
Carbs 14.65g 74.73g 20%
Calcium 18mg 205mg 19%
Fructose 0.2g 12.79g 16%
Vitamin B5 0.804mg 16%
Sodium 306mg 37mg 12%
Calories 89kcal 290kcal 10%
Polyunsaturated fat 1.342g 0.05g 9%
Starch 12.1g 5%
Fiber 1.3g 0g 5%
Vitamin K 5.9µg 0µg 5%
Vitamin A 43µg 0µg 5%
Phosphorus 59mg 31mg 4%
Fats 2.82g 0.1g 4%
Vitamin E 0.42mg 0mg 3%
Protein 1.65g 0g 3%
Vitamin B12 0.07µg 0µg 3%
Saturated fat 0.577g 0.018g 3%
Vitamin B1 0.015mg 0.041mg 2%
Folate 9µg 0µg 2%
Monounsaturated fat 0.72g 0.032g 2%
Zinc 0.22mg 0.29mg 1%
Vitamin B2 0.015mg 0.002mg 1%
Vitamin B3 1.08mg 0.93mg 1%
Net carbs 13.35g 74.73g N/A
Sugar 0.5g 74.72g N/A
Trans fat 0.105g N/A
Choline 13.4mg 13.3mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

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

People also compare

Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza
Molasses
Molasses vs Sugar
Sugar
Molasses
Molasses vs Maple sugar
Maple sugar
Molasses
Molasses vs Corn syrup
Corn syrup

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
9%
Mashed potato
18%
Molasses
Minerals Daily Need Coverage Score
15%
Mashed potato
103%
Molasses

Comparison summary

Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 269mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.559g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 74.22g)
Which food is lower in glycemic index?
Mashed potato
Mashed potato is lower in glycemic index (difference - 87)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2)
Which food is richer in vitamins?
Mashed potato
Mashed potato 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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.