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 more MagnesiumMagnesium | +505% |
| Contains more CalciumCalcium | +166.2% |
| Contains more PotassiumPotassium | +761.2% |
| Contains more IronIron | +24.9% |
| Contains more CopperCopper | +186.5% |
| Contains less SodiumSodium | -91.9% |
| Contains more ManganeseManganese | +50.1% |
| Contains more SeleniumSelenium | +182.5% |
| Contains more ZincZinc | +231% |
| Contains more PhosphorusPhosphorus | +496.8% |
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 | +91.4% |
| Contains more Vitamin B6Vitamin B6 | +329.5% |
| Contains more CholineCholine | +125.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +546.3% |
| Contains more Vitamin B2Vitamin B2 | +15750% |
| Contains more Vitamin B3Vitamin B3 | +377.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Magnesium | 242mg | 40mg | 48% |
| Vitamin B6 | 0.67mg | 0.156mg | 40% |
| Potassium | 1464mg | 170mg | 38% |
| Polyunsaturated fat | 0.05g | 5.388g | 36% |
| Copper | 0.487mg | 0.17mg | 35% |
| Vitamin B2 | 0.002mg | 0.317mg | 24% |
| Folate | 0µg | 91µg | 23% |
| Vitamin B3 | 0.93mg | 4.439mg | 22% |
| Manganese | 1.53mg | 1.019mg | 22% |
| Phosphorus | 31mg | 185mg | 22% |
| Selenium | 17.8µg | 6.3µg | 21% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.041mg | 0.265mg | 19% |
| Sodium | 37mg | 459mg | 18% |
| Fats | 0.1g | 10.6g | 16% |
| Fructose | 12.79g | 0.99g | 15% |
| Fiber | 0g | 3.4g | 14% |
| Protein | 0g | 6.69g | 13% |
| Calcium | 205mg | 77mg | 13% |
| Vitamin K | 0µg | 14.3µg | 12% |
| Iron | 4.72mg | 3.78mg | 12% |
| Vitamin E | 0mg | 1.51mg | 10% |
| Vitamin B5 | 0.804mg | 0.42mg | 8% |
| Saturated fat | 0.018g | 1.633g | 7% |
| Calories | 290kcal | 430kcal | 7% |
| Zinc | 0.29mg | 0.96mg | 6% |
| Monounsaturated fat | 0.032g | 2.509g | 6% |
| Choline | 13.3mg | 5.9mg | 1% |
| Carbs | 74.73g | 77.66g | 1% |
| Net carbs | 74.73g | 74.26g | N/A |
| Sugar | 74.72g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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
| Contains more WaterWater | +545.1% |
| Contains more OtherOther | +98.8% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +10500% |
~equal in
Carbs
~77.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +7740.6% |
| Contains more Poly. FatPolyunsaturated fat | +10676% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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 more SucroseSucrose | +28.8% |
| Contains more GlucoseGlucose | +1046.2% |
| Contains more FructoseFructose | +1191.9% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
