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Molasses vs. Couscous — In-Depth Nutrition Comparison

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Summary of differences between molasses and couscous

  • Molasses have more manganese, magnesium, iron, copper, vitamin B6, potassium, calcium, and vitamin B5; however, couscous is higher in selenium and fiber.
  • Molasses cover your daily need for manganese, 63% more than couscous.
  • Molasses have 30 times more magnesium than couscous. While molasses have 242mg of magnesium, couscous has only 8mg.

These are the specific foods used in this comparison Molasses and Couscous, cooked.

Infographic

Molasses vs Couscous 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% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +2925%
Contains more CalciumCalcium +2462.5%
Contains more PotassiumPotassium +2424.1%
Contains more IronIron +1142.1%
Contains more CopperCopper +1087.8%
Contains more ZincZinc +11.5%
Contains more PhosphorusPhosphorus +40.9%
Contains more ManganeseManganese +1721.4%
Contains less SodiumSodium -86.5%
Contains more SeleniumSelenium +54.5%

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%
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% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin B5Vitamin B5 +116.7%
Contains more Vitamin B6Vitamin B6 +1213.7%
Contains more CholineCholine +303%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.7%
Contains more Vitamin B2Vitamin B2 +1250%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.983mg
~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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more CarbsCarbs +221.8%
Contains more OtherOther +1169.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +60%
Contains more WaterWater +231.8%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -37.9%
Contains more Mono. FatMonounsaturated fat +45.5%
Contains more Poly. FatPolyunsaturated fat +28%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Molasses Couscous
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 Couscous DV% diff.
Manganese 1.53mg 0.084mg 63%
Magnesium 242mg 8mg 56%
Iron 4.72mg 0.38mg 54%
Copper 0.487mg 0.041mg 50%
Vitamin B6 0.67mg 0.051mg 48%
Potassium 1464mg 58mg 41%
Calcium 205mg 8mg 20%
Selenium 17.8µg 27.5µg 18%
Carbs 74.73g 23.22g 17%
Fructose 12.79g 16%
Vitamin B5 0.804mg 0.371mg 9%
Calories 290kcal 112kcal 9%
Protein 0g 3.79g 8%
Fiber 0g 1.4g 6%
Folate 0µg 15µg 4%
Vitamin B2 0.002mg 0.027mg 2%
Vitamin B1 0.041mg 0.063mg 2%
Choline 13.3mg 3.3mg 2%
Sodium 37mg 5mg 1%
Vitamin E 0mg 0.13mg 1%
Phosphorus 31mg 22mg 1%
Fats 0.1g 0.16g 0%
Net carbs 74.73g 21.82g N/A
Sugar 74.72g 0.1g N/A
Zinc 0.29mg 0.26mg 0%
Vitamin B3 0.93mg 0.983mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.018g 0.029g 0%
Monounsaturated fat 0.032g 0.022g 0%
Polyunsaturated fat 0.05g 0.064g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Couscous
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
7%
Couscous
Minerals Daily Need Coverage Score
103%
Molasses
22%
Couscous

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 - 0.011g)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 74.62g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 65)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.7)
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.