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Molasses vs. Buttermilk — In-Depth Nutrition Comparison

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Important differences between molasses and buttermilk

  • Molasses have more manganese, iron, magnesium, copper, vitamin B6, potassium, selenium, and vitamin B5; however, buttermilk has more vitamin B2 and vitamin B12.
  • Molasses' daily need coverage for manganese is 66% more.
  • Molasses have 94 times more iron than buttermilk. Molasses have 4.72mg of iron, while buttermilk has 0.05mg.

The food varieties used in the comparison are Molasses and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Molasses vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +2100%
Contains more CalciumCalcium +76.7%
Contains more PotassiumPotassium +869.5%
Contains more IronIron +9340%
Contains more CopperCopper +4327.3%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +76400%
Contains more SeleniumSelenium +790%
Contains more ZincZinc +44.8%
Contains more PhosphorusPhosphorus +187.1%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin B1Vitamin B1 +20.6%
Contains more Vitamin B3Vitamin B3 +1503.4%
Contains more Vitamin B5Vitamin B5 +192.4%
Contains more Vitamin B6Vitamin B6 +1870.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +7600%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +33.1%
~equal in Vitamin D ~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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more CarbsCarbs +1460.1%
Contains more OtherOther +270.8%
Contains more ProteinProtein +∞%
Contains more FatsFats +780%
Contains more WaterWater +312.1%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +51.5%
Contains more Mono. FatMonounsaturated fat +693.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Buttermilk DV% diff.
Manganese 1.53mg 0.002mg 66%
Iron 4.72mg 0.05mg 58%
Magnesium 242mg 11mg 55%
Copper 0.487mg 0.011mg 53%
Vitamin B6 0.67mg 0.034mg 49%
Potassium 1464mg 151mg 39%
Selenium 17.8µg 2µg 29%
Carbs 74.73g 4.79g 23%
Fructose 12.79g 16%
Calories 290kcal 40kcal 13%
Vitamin B2 0.002mg 0.154mg 12%
Vitamin B5 0.804mg 0.275mg 11%
Calcium 205mg 116mg 9%
Vitamin B12 0µg 0.22µg 9%
Phosphorus 31mg 89mg 8%
Sodium 37mg 190mg 7%
Protein 0g 3.31g 7%
Vitamin B3 0.93mg 0.058mg 5%
Vitamin A 0µg 14µg 2%
Saturated fat 0.018g 0.548g 2%
Zinc 0.29mg 0.42mg 1%
Fats 0.1g 0.88g 1%
Monounsaturated fat 0.032g 0.254g 1%
Choline 13.3mg 17.7mg 1%
Folate 0µg 5µg 1%
Vitamin B1 0.041mg 0.034mg 1%
Cholesterol 0mg 4mg 1%
Vitamin C 0mg 1mg 1%
Net carbs 74.73g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 74.72g 4.79g N/A
Vitamin E 0mg 0.05mg 0%
Vitamin K 0µg 0.1µg 0%
Polyunsaturated fat 0.05g 0.033g 0%
Tryptophan 0.042mg 0%
Threonine 0.141mg 0%
Isoleucine 0.171mg 0%
Leucine 0.313mg 0%
Lysine 0.277mg 0%
Methionine 0.087mg 0%
Phenylalanine 0.171mg 0%
Valine 0.217mg 0%
Histidine 0.1mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Buttermilk
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
9%
Buttermilk
Minerals Daily Need Coverage Score
103%
Molasses
15%
Buttermilk

Comparison summary

Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.53g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Buttermilk
Buttermilk is lower in Sugar (difference - 69.93g)
Which food is richer in vitamins?
Buttermilk
Buttermilk is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.