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Molasses vs. Arborio rice — In-Depth Nutrition Comparison

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What are the differences between molasses and arborio rice?

  • Molasses are higher in magnesium, manganese, vitamin B6, copper, potassium, iron, calcium, and selenium, yet arborio rice is higher in folate and vitamin B1.
  • Molasses' daily need coverage for magnesium is 56% more.
  • Molasses have 205 times more calcium than arborio rice. While molasses have 205mg of calcium, arborio rice has only 1mg.

We used Molasses and Rice, white, short-grain, enriched, cooked types in this article.

Infographic

Molasses vs Arborio rice 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +2925%
Contains more CalciumCalcium +20400%
Contains more PotassiumPotassium +5530.8%
Contains more IronIron +223.3%
Contains more CopperCopper +576.4%
Contains more ManganeseManganese +328.6%
Contains more SeleniumSelenium +137.3%
Contains more ZincZinc +37.9%
Contains less SodiumSodium -100%
~equal in Phosphorus ~33mg

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% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 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% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin B5Vitamin B5 +102.5%
Contains more Vitamin B6Vitamin B6 +1035.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin B3Vitamin B3 +60.5%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more CarbsCarbs +160.1%
Contains more OtherOther +1636.8%
Contains more ProteinProtein +∞%
Contains more FatsFats +90%
Contains more WaterWater +213.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -64.7%
Contains more Mono. FatMonounsaturated fat +81.3%
~equal in Polyunsaturated fat ~0.05g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Arborio rice DV% diff.
Magnesium 242mg 8mg 56%
Manganese 1.53mg 0.357mg 51%
Vitamin B6 0.67mg 0.059mg 47%
Copper 0.487mg 0.072mg 46%
Potassium 1464mg 26mg 42%
Iron 4.72mg 1.46mg 41%
Calcium 205mg 1mg 20%
Selenium 17.8µg 7.5µg 19%
Fructose 12.79g 16%
Folate 0µg 59µg 15%
Carbs 74.73g 28.73g 15%
Vitamin B1 0.041mg 0.164mg 10%
Vitamin B5 0.804mg 0.397mg 8%
Calories 290kcal 130kcal 8%
Protein 0g 2.36g 5%
Vitamin B3 0.93mg 1.493mg 4%
Choline 13.3mg 2%
Sodium 37mg 0mg 2%
Vitamin B2 0.002mg 0.016mg 1%
Zinc 0.29mg 0.4mg 1%
Fats 0.1g 0.19g 0%
Net carbs 74.73g 28.73g N/A
Sugar 74.72g N/A
Phosphorus 31mg 33mg 0%
Saturated fat 0.018g 0.051g 0%
Monounsaturated fat 0.032g 0.058g 0%
Polyunsaturated fat 0.05g 0.05g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Arborio rice
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
18%
Molasses
12%
Arborio rice
Minerals Daily Need Coverage Score
103%
Molasses
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.033g)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 74.72g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 37mg)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 69)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1)
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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.