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Molasses vs. Millet flour — In-Depth Nutrition Comparison

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Differences between molasses and millet flour

  • Molasses have more potassium, magnesium, manganese, vitamin B6, and calcium, while millet flour has more phosphorus, vitamin B3, vitamin B1, selenium, and zinc.
  • Molasses' daily need coverage for potassium is 36% higher.
  • Millet flour contains 15 times less calcium than molasses. Molasses contain 205mg of calcium, while millet flour contains 14mg.

The food types used in this comparison are Molasses and Millet flour.

Infographic

Molasses vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +103.4%
Contains more CalciumCalcium +1364.3%
Contains more PotassiumPotassium +553.6%
Contains more IronIron +19.8%
Contains more ManganeseManganese +52.7%
Contains more ZincZinc +806.9%
Contains more PhosphorusPhosphorus +819.4%
Contains less SodiumSodium -89.2%
Contains more SeleniumSelenium +83.7%
~equal in Copper ~0.535mg

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% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin B6Vitamin B6 +80.1%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +907.3%
Contains more Vitamin B2Vitamin B2 +3550%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B5Vitamin B5 +57.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +152.2%
Contains more OtherOther +172.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +4150%
~equal in Carbs ~75.12g

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +2787.5%
Contains more Poly. FatPolyunsaturated fat +5136%

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
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more SucroseSucrose +9700%
Contains more GlucoseGlucose +846%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Millet flour
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Molasses Millet flour DV% diff.
Phosphorus 31mg 285mg 36%
Potassium 1464mg 224mg 36%
Vitamin B3 0.93mg 6.02mg 32%
Vitamin B1 0.041mg 0.413mg 31%
Magnesium 242mg 119mg 29%
Starch 69.88g 29%
Selenium 17.8µg 32.7µg 27%
Manganese 1.53mg 1.002mg 23%
Vitamin B6 0.67mg 0.372mg 23%
Protein 0g 10.75g 22%
Zinc 0.29mg 2.63mg 21%
Calcium 205mg 14mg 19%
Polyunsaturated fat 0.05g 2.618g 17%
Fructose 12.79g 0g 16%
Fiber 0g 3.5g 14%
Folate 0µg 42µg 11%
Iron 4.72mg 3.94mg 10%
Vitamin B5 0.804mg 1.267mg 9%
Fats 0.1g 4.25g 6%
Calories 290kcal 382kcal 5%
Vitamin B2 0.002mg 0.073mg 5%
Copper 0.487mg 0.535mg 5%
Choline 13.3mg 2%
Saturated fat 0.018g 0.536g 2%
Monounsaturated fat 0.032g 0.924g 2%
Sodium 37mg 4mg 1%
Vitamin K 0µg 0.8µg 1%
Vitamin E 0mg 0.11mg 1%
Net carbs 74.73g 71.62g N/A
Carbs 74.73g 75.12g 0%
Sugar 74.72g 1.66g N/A
Trans fat 0.002g N/A
Tryptophan 0.17mg 0%
Threonine 0.354mg 0%
Isoleucine 0.473mg 0%
Leucine 1.537mg 0%
Lysine 0.144mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.675mg 0%
Valine 0.584mg 0%
Histidine 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Millet flour
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
33%
Millet flour
Minerals Daily Need Coverage Score
103%
Molasses
94%
Millet flour

Comparison summary

Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.518g)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 73.06g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Millet flour
Millet flour is lower in glycemic index (difference - 70)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.