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Molasses vs. Carob — In-Depth Nutrition Comparison

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A recap on differences between molasses and carob

  • Molasses have more manganese, magnesium, iron, vitamin B6, copper, potassium, and selenium; however, carob is higher in zinc and fiber.
  • Carob covers your daily saturated fat needs 145% more than molasses.
  • Carob contains 11 times less manganese than molasses. Molasses contain 1.53mg of manganese, while carob contains 0.14mg.
  • Molasses have less saturated fat.

Food varieties used in this article are Molasses and Candies, carob, unsweetened.

Infographic

Molasses vs Carob 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%
Carob
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 91% 56% 48% 61% 96% 54% 14% 18% 28%
Contains more MagnesiumMagnesium +572.2%
Contains more PotassiumPotassium +131.3%
Contains more IronIron +265.9%
Contains more CopperCopper +166.1%
Contains less SodiumSodium -65.4%
Contains more ManganeseManganese +992.9%
Contains more SeleniumSelenium +242.3%
Contains more CalciumCalcium +47.8%
Contains more ZincZinc +1117.2%
Contains more PhosphorusPhosphorus +306.5%

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%
Carob
10
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 1.7% 0.33% 31% 0% 25% 41% 20% 45% 30% 35% 19% 16% 10%
Contains more Vitamin B6Vitamin B6 +415.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +143.9%
Contains more Vitamin B2Vitamin B2 +8800%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.75mg

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
Carob
2
8% 31% 56% 3%
Protein: 8.15 g
Fats: 31.36 g
Carbs: 56.29 g
Water: 1.54 g
Other: 2.66 g
Contains more CarbsCarbs +32.8%
Contains more WaterWater +1320.1%
Contains more OtherOther +24.1%
Contains more ProteinProtein +∞%
Contains more FatsFats +31260%

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
Carob
2
97%
Saturated fat: Sat. Fat 29.018 g
Monounsaturated fat: Mono. Fat 0.483 g
Polyunsaturated fat: Poly. Fat 0.295 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +1409.4%
Contains more Poly. FatPolyunsaturated fat +490%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Carob DV% diff.
Saturated fat 0.018g 29.018g 132%
Manganese 1.53mg 0.14mg 60%
Magnesium 242mg 36mg 49%
Fats 0.1g 31.36g 48%
Iron 4.72mg 1.29mg 43%
Vitamin B6 0.67mg 0.13mg 42%
Copper 0.487mg 0.183mg 34%
Zinc 0.29mg 3.53mg 29%
Potassium 1464mg 633mg 24%
Selenium 17.8µg 5.2µg 23%
Fructose 12.79g 16%
Protein 0g 8.15g 16%
Fiber 0g 3.8g 15%
Phosphorus 31mg 126mg 14%
Vitamin B2 0.002mg 0.178mg 14%
Calories 290kcal 540kcal 13%
Vitamin B12 0µg 0.28µg 12%
Vitamin E 0mg 1.57mg 10%
Calcium 205mg 303mg 10%
Carbs 74.73g 56.29g 6%
Vitamin K 0µg 7.7µg 6%
Vitamin B1 0.041mg 0.1mg 5%
Folate 0µg 21µg 5%
Sodium 37mg 107mg 3%
Polyunsaturated fat 0.05g 0.295g 2%
Vitamin C 0mg 0.5mg 1%
Vitamin B3 0.93mg 1.04mg 1%
Vitamin B5 0.804mg 0.75mg 1%
Monounsaturated fat 0.032g 0.483g 1%
Choline 13.3mg 19mg 1%
Net carbs 74.73g 52.49g N/A
Cholesterol 0mg 1mg 0%
Sugar 74.72g 34.11g N/A
Vitamin A 0µg 1µg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Carob
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
21%
Carob
Minerals Daily Need Coverage Score
103%
Molasses
49%
Carob

Comparison summary

Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 70mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 29g)
Which food is lower in Sugar?
Carob
Carob is lower in Sugar (difference - 40.61g)
Which food is lower in glycemic index?
Carob
Carob is lower in glycemic index (difference - 39)
Which food is cheaper?
Carob
Carob is cheaper (difference - $2)
Which food is richer in vitamins?
Carob
Carob is relatively richer in vitamins
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. Carob - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167973/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.