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Molasses vs. Fruit salad — In-Depth Nutrition Comparison

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What are the differences between molasses and fruit salad?

  • Molasses are higher in manganese, iron, magnesium, vitamin B6, copper, potassium, calcium, and vitamin B5, yet fruit salad is higher in vitamin A.
  • Molasses' daily need coverage for manganese is 60% more.
  • Molasses have 30 times more magnesium than fruit salad. While molasses have 242mg of magnesium, fruit salad has only 8mg.

We used Molasses and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids types in this article.

Infographic

Molasses vs Fruit salad 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% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +2925%
Contains more CalciumCalcium +1763.6%
Contains more PotassiumPotassium +1162.1%
Contains more IronIron +1788%
Contains more CopperCopper +874%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +121.4%
Contains more ManganeseManganese +913.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -86.5%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +272.7%
Contains more Vitamin B3Vitamin B3 +161.2%
Contains more Vitamin B5Vitamin B5 +1417%
Contains more Vitamin B6Vitamin B6 +2381.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +600%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more FatsFats +233.3%
Contains more CarbsCarbs +472.6%
Contains more OtherOther +1169.2%
Contains more ProteinProtein +∞%
Contains more WaterWater +293.9%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +540%
Contains more Poly. FatPolyunsaturated fat +354.5%
Contains less Sat. FatSaturated fat -77.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Molasses Fruit salad
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Fruit salad DV% diff.
Manganese 1.53mg 0.151mg 60%
Magnesium 242mg 8mg 56%
Iron 4.72mg 0.25mg 56%
Copper 0.487mg 0.05mg 49%
Vitamin B6 0.67mg 0.027mg 49%
Potassium 1464mg 116mg 40%
Selenium 17.8µg 32%
Carbs 74.73g 13.05g 21%
Calcium 205mg 11mg 19%
Fructose 12.79g 16%
Vitamin B5 0.804mg 0.053mg 15%
Calories 290kcal 50kcal 12%
Fiber 0g 1g 4%
Vitamin C 0mg 3.3mg 4%
Vitamin B3 0.93mg 0.356mg 4%
Vitamin A 0µg 30µg 3%
Vitamin B1 0.041mg 0.011mg 3%
Phosphorus 31mg 14mg 2%
Choline 13.3mg 2%
Protein 0g 0.51g 1%
Vitamin B2 0.002mg 0.014mg 1%
Zinc 0.29mg 0.14mg 1%
Folate 0µg 3µg 1%
Sodium 37mg 5mg 1%
Fats 0.1g 0.03g 0%
Net carbs 74.73g 12.05g N/A
Sugar 74.72g N/A
Saturated fat 0.018g 0.004g 0%
Monounsaturated fat 0.032g 0.005g 0%
Polyunsaturated fat 0.05g 0.011g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Fruit salad
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
3%
Fruit salad
Minerals Daily Need Coverage Score
103%
Molasses
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 74.72g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.