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Molasses vs. Club sandwich — In-Depth Nutrition Comparison

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A recap on differences between molasses and club sandwich

  • Molasses have more magnesium, copper, iron, potassium, and vitamin B6; however, club sandwich is higher in vitamin B3, phosphorus, and vitamin B12.
  • Molasses cover your daily magnesium needs 50% more than club sandwich.
  • Club sandwich contains 6 times less potassium than molasses. Molasses contain 1464mg of potassium, while club sandwich contains 226mg.
  • Molasses have less sodium.

Food varieties used in this article are Molasses and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Molasses vs Club sandwich 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +656.3%
Contains more CalciumCalcium +115.8%
Contains more PotassiumPotassium +547.8%
Contains more IronIron +244.5%
Contains more CopperCopper +447.2%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +362.1%
Contains more PhosphorusPhosphorus +593.5%
Contains more SeleniumSelenium +39.3%

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% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B6Vitamin B6 +126.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +319.5%
Contains more Vitamin B2Vitamin B2 +9200%
Contains more Vitamin B3Vitamin B3 +499.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +259.4%
~equal in Vitamin B5 ~0.826mg

All nutrients comparison - raw data values

Nutrient Molasses Club sandwich DV% diff.
Manganese 1.53mg 67%
Magnesium 242mg 32mg 50%
Copper 0.487mg 0.089mg 44%
Iron 4.72mg 1.37mg 42%
Potassium 1464mg 226mg 36%
Protein 0g 17.19g 34%
Vitamin B3 0.93mg 5.575mg 29%
Vitamin B6 0.67mg 0.296mg 29%
Sodium 37mg 630mg 26%
Phosphorus 31mg 215mg 26%
Vitamin B12 0µg 0.47µg 20%
Carbs 74.73g 19.87g 18%
Fructose 12.79g 16%
Cholesterol 0mg 46mg 15%
Vitamin B2 0.002mg 0.186mg 14%
Saturated fat 0.018g 3.109g 14%
Selenium 17.8µg 24.8µg 13%
Fats 0.1g 8.05g 12%
Polyunsaturated fat 0.05g 1.88g 12%
Calcium 205mg 95mg 11%
Vitamin B1 0.041mg 0.172mg 11%
Zinc 0.29mg 1.34mg 10%
Folate 0µg 31µg 8%
Vitamin K 0µg 8.7µg 7%
Monounsaturated fat 0.032g 2.949g 7%
Choline 13.3mg 47.8mg 6%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.4mg 5%
Vitamin E 0mg 0.61mg 4%
Vitamin A 0µg 35µg 4%
Calories 290kcal 220kcal 4%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 74.73g 18.67g N/A
Sugar 74.72g 4.68g N/A
Vitamin B5 0.804mg 0.826mg 0%
Trans fat 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +276.1%
Contains more OtherOther +39.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +7950%
Contains more WaterWater +140.1%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +9115.6%
Contains more Poly. FatPolyunsaturated fat +3660%

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.