Molasses vs. Dates — In-Depth Nutrition Comparison
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Differences between molasses and dates
- Molasses have more manganese, magnesium, iron, vitamin B6, copper, selenium, potassium, and calcium, while dates have more fiber.
- Molasses' daily need coverage for manganese is 55% higher.
- Dates contain 6 times less selenium than molasses. Molasses contain 17.8µg of selenium, while dates contain 3µg.
The food types used in this comparison are Molasses and Dates, deglet noor.
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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.
| Contains more MagnesiumMagnesium | +462.8% |
| Contains more CalciumCalcium | +425.6% |
| Contains more PotassiumPotassium | +123.2% |
| Contains more IronIron | +362.7% |
| Contains more CopperCopper | +136.4% |
| Contains more ManganeseManganese | +484% |
| Contains more SeleniumSelenium | +493.3% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -94.6% |
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.
| Contains more Vitamin B5Vitamin B5 | +36.5% |
| Contains more Vitamin B6Vitamin B6 | +306.1% |
| Contains more CholineCholine | +111.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.8% |
| Contains more Vitamin B2Vitamin B2 | +3200% |
| Contains more Vitamin B3Vitamin B3 | +37% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.53mg | 0.262mg | 55% |
| Magnesium | 242mg | 43mg | 47% |
| Iron | 4.72mg | 1.02mg | 46% |
| Vitamin B6 | 0.67mg | 0.165mg | 39% |
| Fiber | 0g | 8g | 32% |
| Copper | 0.487mg | 0.206mg | 31% |
| Selenium | 17.8µg | 3µg | 27% |
| Potassium | 1464mg | 656mg | 24% |
| Calcium | 205mg | 39mg | 17% |
| Fructose | 12.79g | 19.56g | 8% |
| Folate | 0µg | 19µg | 5% |
| Protein | 0g | 2.45g | 5% |
| Vitamin B2 | 0.002mg | 0.066mg | 5% |
| Phosphorus | 31mg | 62mg | 4% |
| Vitamin B5 | 0.804mg | 0.589mg | 4% |
| Vitamin B3 | 0.93mg | 1.274mg | 2% |
| Sodium | 37mg | 2mg | 2% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Choline | 13.3mg | 6.3mg | 1% |
| Vitamin B1 | 0.041mg | 0.052mg | 1% |
| Calories | 290kcal | 282kcal | 0% |
| Fats | 0.1g | 0.39g | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 74.73g | 67.03g | N/A |
| Carbs | 74.73g | 75.03g | 0% |
| Sugar | 74.72g | 63.35g | N/A |
| Zinc | 0.29mg | 0.29mg | 0% |
| Vitamin E | 0mg | 0.05mg | 0% |
| Saturated fat | 0.018g | 0.032g | 0% |
| Monounsaturated fat | 0.032g | 0.036g | 0% |
| Polyunsaturated fat | 0.05g | 0.019g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +106.3% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +290% |
~equal in
Carbs
~75.03g
~equal in
Water
~20.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -43.8% |
| Contains more Poly. FatPolyunsaturated fat | +163.2% |
| Contains more Mono. FatMonounsaturated fat | +12.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +23.3% |
| Contains more GlucoseGlucose | +66.7% |
| Contains more FructoseFructose | +52.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
