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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.

Infographic

Molasses vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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.
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~13.4mg

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
3% 15% 80%
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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
22% 27% 51%
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
54% 22% 24%
Starch: 0 g
Sucrose: 29.4 g
Glucose: 11.92 g
Fructose: 12.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96%
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.
Molasses Mashed potato
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Molasses Mashed potato 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?

ok
ok
is better in case of low diet
Molasses Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
103%
Molasses
15%
Mashed potato

Comparison summary

Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 269mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.559g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 74.22g)
Which food is lower in glycemic index?
Mashed potato
Mashed potato is lower in glycemic index (difference - 87)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $2)
Which food is richer in vitamins?
Mashed potato
Mashed potato is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.