Molasses vs. Mashed potato — In-Depth Nutrition Comparison
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Summary of differences between molasses and mashed potato
- Molasses have more manganese, iron, magnesium, copper, vitamin B6, potassium, selenium, and calcium; however, mashed potato is higher in fiber.
- Molasses cover your daily need for manganese, 62% more than mashed potato.
- Molasses have 22 times more selenium than mashed potato. While molasses have 17.8µg of selenium, mashed potato has only 0.8µg.
- Molasses have less sodium.
These are the specific foods used in this comparison Molasses and Fast foods, potato, mashed.
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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 | +1513.3% |
| Contains more CalciumCalcium | +1038.9% |
| Contains more PotassiumPotassium | +411.9% |
| Contains more IronIron | +1422.6% |
| Contains more CopperCopper | +1291.4% |
| Contains more ZincZinc | +31.8% |
| Contains less SodiumSodium | -87.9% |
| Contains more ManganeseManganese | +1461.2% |
| Contains more SeleniumSelenium | +2125% |
| Contains more PhosphorusPhosphorus | +90.3% |
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 B1Vitamin B1 | +173.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +458.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +650% |
| Contains more Vitamin B3Vitamin B3 | +16.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
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:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more CarbsCarbs | +410.1% |
| Contains more OtherOther | +161.9% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +2720% |
| Contains more WaterWater | +264.1% |
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
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +2150% |
| Contains more Poly. FatPolyunsaturated fat | +2584% |
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:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +29300% |
| Contains more GlucoseGlucose | +5860% |
| Contains more FructoseFructose | +6295% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 | |
|
DV% diff. |
| Manganese | 1.53mg | 0.098mg | 62% |
| Iron | 4.72mg | 0.31mg | 55% |
| Magnesium | 242mg | 15mg | 54% |
| Copper | 0.487mg | 0.035mg | 50% |
| Vitamin B6 | 0.67mg | 0.12mg | 42% |
| Potassium | 1464mg | 286mg | 35% |
| Selenium | 17.8µg | 0.8µg | 31% |
| Carbs | 74.73g | 14.65g | 20% |
| Calcium | 205mg | 18mg | 19% |
| Fructose | 12.79g | 0.2g | 16% |
| Vitamin B5 | 0.804mg | 16% | |
| Sodium | 37mg | 306mg | 12% |
| Calories | 290kcal | 89kcal | 10% |
| Polyunsaturated fat | 0.05g | 1.342g | 9% |
| Starch | 12.1g | 5% | |
| Fiber | 0g | 1.3g | 5% |
| Vitamin K | 0µg | 5.9µg | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Phosphorus | 31mg | 59mg | 4% |
| Fats | 0.1g | 2.82g | 4% |
| Vitamin E | 0mg | 0.42mg | 3% |
| Protein | 0g | 1.65g | 3% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Saturated fat | 0.018g | 0.577g | 3% |
| Vitamin B1 | 0.041mg | 0.015mg | 2% |
| Folate | 0µg | 9µg | 2% |
| Monounsaturated fat | 0.032g | 0.72g | 2% |
| Zinc | 0.29mg | 0.22mg | 1% |
| Vitamin B2 | 0.002mg | 0.015mg | 1% |
| Vitamin B3 | 0.93mg | 1.08mg | 1% |
| Net carbs | 74.73g | 13.35g | N/A |
| Sugar | 74.72g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| Choline | 13.3mg | 13.4mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
18%
9%
Minerals Daily Need Coverage Score
103%
15%
Comparison summary
Which food contains less Sodium?
Molasses contains less Sodium (difference - 269mg)
Which food is lower in Saturated fat?
Molasses is lower in Saturated fat (difference - 0.559g)
Which food is richer in minerals?
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 74.22g)
Which food is lower in glycemic index?
Mashed potato is lower in glycemic index (difference - 87)
Which food is cheaper?
Mashed potato is cheaper (difference - $2)
Which food is richer in vitamins?
Mashed potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)