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Molasses vs. Kidney beans raw — In-Depth Nutrition Comparison

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Differences between molasses and kidney beans raw

  • Molasses have more selenium, magnesium, and manganese, while kidney beans raw has more fiber, folate, phosphorus, copper, iron, vitamin B1, and zinc.
  • Kidney beans raw's daily need coverage for fiber is 100% higher.
  • Kidney beans raw contains 6 times less selenium than molasses. Molasses contain 17.8µg of selenium, while kidney beans raw contains 3.2µg.

The food types used in this comparison are Molasses and Beans, kidney, all types, mature seeds, raw.

Infographic

Molasses vs Kidney beans raw 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 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +72.9%
Contains more CalciumCalcium +43.4%
Contains more ManganeseManganese +49.9%
Contains more SeleniumSelenium +456.3%
Contains more IronIron +73.7%
Contains more CopperCopper +96.7%
Contains more ZincZinc +862.1%
Contains more PhosphorusPhosphorus +1212.9%
Contains less SodiumSodium -35.1%
~equal in Potassium ~1406mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1190.2%
Contains more Vitamin B2Vitamin B2 +10850%
Contains more Vitamin B3Vitamin B3 +121.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.78mg
~equal in Vitamin B12 ~0µg

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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more CarbsCarbs +24.5%
Contains more WaterWater +86.1%
Contains more ProteinProtein +∞%
Contains more FatsFats +730%
Contains more OtherOther +16.1%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +814%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Kidney beans raw DV% diff.
Fiber 0g 24.9g 100%
Folate 0µg 394µg 99%
Phosphorus 31mg 407mg 54%
Copper 0.487mg 0.958mg 52%
Protein 0g 23.58g 47%
Iron 4.72mg 8.2mg 44%
Vitamin B1 0.041mg 0.529mg 41%
Selenium 17.8µg 3.2µg 27%
Magnesium 242mg 140mg 24%
Zinc 0.29mg 2.79mg 23%
Manganese 1.53mg 1.021mg 22%
Vitamin B6 0.67mg 0.397mg 21%
Vitamin B2 0.002mg 0.219mg 17%
Vitamin K 0µg 19µg 16%
Fructose 12.79g 16%
Vitamin B3 0.93mg 2.06mg 7%
Calcium 205mg 143mg 6%
Vitamin C 0mg 4.5mg 5%
Carbs 74.73g 60.01g 5%
Polyunsaturated fat 0.05g 0.457g 3%
Calories 290kcal 333kcal 2%
Potassium 1464mg 1406mg 2%
Choline 13.3mg 2%
Vitamin E 0mg 0.22mg 1%
Sodium 37mg 24mg 1%
Fats 0.1g 0.83g 1%
Net carbs 74.73g 35.11g N/A
Sugar 74.72g 2.23g N/A
Vitamin B5 0.804mg 0.78mg 0%
Saturated fat 0.018g 0.12g 0%
Monounsaturated fat 0.032g 0.064g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Kidney beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
56%
Kidney beans raw
Minerals Daily Need Coverage Score
103%
Molasses
130%
Kidney beans raw

Comparison summary

Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.102g)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 72.49g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.