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Molasses vs. Sardine — In-Depth Nutrition Comparison

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Important differences between molasses and sardine

  • Molasses have more manganese, magnesium, vitamin B6, copper, and potassium; however, sardine has more vitamin B12, phosphorus, selenium, and vitamin D.
  • Sardine's daily need coverage for vitamin B12 is 373% more.
  • Molasses have 14 times more manganese than sardine. Molasses have 1.53mg of manganese, while sardine has 0.108mg.

The food varieties used in the comparison are Molasses and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Molasses vs Sardine 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +520.5%
Contains more PotassiumPotassium +268.8%
Contains more IronIron +61.6%
Contains more CopperCopper +161.8%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +1316.7%
Contains more CalciumCalcium +86.3%
Contains more ZincZinc +351.7%
Contains more PhosphorusPhosphorus +1480.6%
Contains more SeleniumSelenium +196.1%

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%
Sardine
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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin B6Vitamin B6 +301.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +95.1%
Contains more Vitamin B2Vitamin B2 +11250%
Contains more Vitamin B3Vitamin B3 +464%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +463.9%
~equal in Vitamin C ~0mg

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +∞%
Contains more FatsFats +11350%
Contains more WaterWater +172.6%
Contains more OtherOther +30.9%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +11990.6%
Contains more Poly. FatPolyunsaturated fat +10196%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Sardine DV% diff.
Vitamin B12 0µg 8.94µg 373%
Phosphorus 31mg 490mg 66%
Selenium 17.8µg 52.7µg 63%
Manganese 1.53mg 0.108mg 62%
Protein 0g 24.62g 49%
Magnesium 242mg 39mg 48%
Cholesterol 0mg 142mg 47%
Vitamin B6 0.67mg 0.167mg 39%
Polyunsaturated fat 0.05g 5.148g 34%
Copper 0.487mg 0.186mg 33%
Potassium 1464mg 397mg 31%
Vitamin B3 0.93mg 5.245mg 27%
Carbs 74.73g 0g 25%
Vitamin D 0µg 4.8µg 24%
Vitamin D 0IU 193IU 24%
Iron 4.72mg 2.92mg 23%
Calcium 205mg 382mg 18%
Vitamin B2 0.002mg 0.227mg 17%
Fats 0.1g 11.45g 17%
Fructose 12.79g 16%
Vitamin E 0mg 2.04mg 14%
Sodium 37mg 307mg 12%
Choline 13.3mg 75mg 11%
Monounsaturated fat 0.032g 3.869g 10%
Zinc 0.29mg 1.31mg 9%
Saturated fat 0.018g 1.528g 7%
Calories 290kcal 208kcal 4%
Vitamin A 0µg 32µg 4%
Vitamin B5 0.804mg 0.642mg 3%
Vitamin B1 0.041mg 0.08mg 3%
Folate 0µg 10µg 3%
Vitamin K 0µg 2.6µg 2%
Net carbs 74.73g 0g N/A
Sugar 74.72g 0g N/A
Tryptophan 0.276mg 0%
Threonine 1.079mg 0%
Isoleucine 1.134mg 0%
Leucine 2.001mg 0%
Lysine 2.26mg 0%
Methionine 0.729mg 0%
Phenylalanine 0.961mg 0%
Valine 1.268mg 0%
Histidine 0.725mg 0%
Omega-3 - EPA 0g 0.473g N/A
Omega-3 - DHA 0g 0.509g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Sardine
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
119%
Sardine
Minerals Daily Need Coverage Score
103%
Molasses
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 74.72g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 270mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 1.51g)
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $5)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.