Molasses vs. Graham cracker — In-Depth Nutrition Comparison
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What are the differences between Molasses and Graham cracker?
- Molasses are higher in Magnesium, Vitamin B6, Potassium, Copper, Manganese, and Selenium, yet Graham cracker is higher in Vitamin B2, Folate, Phosphorus, and Vitamin B3.
- Molasses' daily need coverage for Magnesium is 48% more.
- Molasses have 9 times more Potassium than Graham cracker. While Molasses have 1464mg of Potassium, Graham cracker has only 170mg.
We used Molasses and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.
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.
Contains
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Calcium
+166.2%
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Iron
+24.9%
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Magnesium
+505%
Contains
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Potassium
+761.2%
Contains
less
Sodium
-91.9%
Contains
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Copper
+186.5%
Contains
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Manganese
+50.1%
Contains
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Selenium
+182.5%
Contains
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Phosphorus
+496.8%
Contains
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Zinc
+231%
Contains
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Calcium
+166.2%
Contains
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Iron
+24.9%
Contains
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Magnesium
+505%
Contains
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Potassium
+761.2%
Contains
less
Sodium
-91.9%
Contains
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Copper
+186.5%
Contains
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Manganese
+50.1%
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Selenium
+182.5%
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Phosphorus
+496.8%
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Zinc
+231%
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
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Vitamin B5
+91.4%
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Vitamin B6
+329.5%
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin B1
+546.3%
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Vitamin B2
+15750%
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Vitamin B3
+377.3%
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Folate
+∞%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B5
+91.4%
Contains
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Vitamin B6
+329.5%
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin B1
+546.3%
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Vitamin B2
+15750%
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Vitamin B3
+377.3%
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Folate
+∞%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+545.1%
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Other
+98.8%
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Protein
+∞%
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Fats
+10500%
Equal in Carbs - 77.66
Protein:
0 g
Fats:
0.1 g
Carbs:
74.73 g
Water:
21.87 g
Other:
3.3 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
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Water
+545.1%
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Other
+98.8%
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Protein
+∞%
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Fats
+10500%
Equal in Carbs - 77.66
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-98.9%
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Monounsaturated Fat
+7740.6%
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Polyunsaturated fat
+10676%
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.032 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
less
Saturated Fat
-98.9%
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Monounsaturated Fat
+7740.6%
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Polyunsaturated fat
+10676%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+28.8%
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Glucose
+1046.2%
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Fructose
+1191.9%
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Starch
+∞%
Starch:
0 g
Sucrose:
29.4 g
Glucose:
11.92 g
Fructose:
12.79 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+28.8%
Contains
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Glucose
+1046.2%
Contains
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Fructose
+1191.9%
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Starch
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.73g | 74.26g |
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| Protein | 0g | 6.69g |
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| Fats | 0.1g | 10.6g |
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| Carbs | 74.73g | 77.66g |
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| Calories | 290kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 12.79g | 0.99g |
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| Sugar | 74.72g | 24.85g |
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| Fiber | 0g | 3.4g |
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| Calcium | 205mg | 77mg |
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| Iron | 4.72mg | 3.78mg |
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| Magnesium | 242mg | 40mg |
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| Phosphorus | 31mg | 185mg |
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| Potassium | 1464mg | 170mg |
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| Sodium | 37mg | 459mg |
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| Zinc | 0.29mg | 0.96mg |
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| Copper | 0.487mg | 0.17mg |
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| Manganese | 1.53mg | 1.019mg |
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| Selenium | 17.8µg | 6.3µg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 0mg | 1.51mg |
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| Vitamin B1 | 0.041mg | 0.265mg |
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| Vitamin B2 | 0.002mg | 0.317mg |
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| Vitamin B3 | 0.93mg | 4.439mg |
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| Vitamin B5 | 0.804mg | 0.42mg |
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| Vitamin B6 | 0.67mg | 0.156mg |
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| Folate | 0µg | 91µg |
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| Vitamin K | 0µg | 14.3µg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 0.018g | 1.633g |
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| Monounsaturated Fat | 0.032g | 2.509g |
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| Polyunsaturated fat | 0.05g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
19%
35%
Minerals Daily Need Coverage Score
103%
60%
Comparison summary
Which food contains less Sodium?
Molasses contains less Sodium (difference - 422mg)
Which food is lower in Saturated Fat?
Molasses is lower in Saturated Fat (difference - 1.615g)
Which food is richer in minerals?
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 49.87g)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 74)
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)