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  6. Molasses vs. Onion

Molasses vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between Molasses and Onion?

  • Molasses are richer in Manganese, Iron, Magnesium, Copper, Vitamin B6, Potassium, Selenium, Calcium, and Vitamin B5, yet Onion is richer in Vitamin C.
  • Molasses' daily need coverage for Manganese is 61% higher.
  • Molasses have 36 times more Selenium than Onion. Molasses have 17.8µg of Selenium, while Onion has 0.5µg.

We used Molasses and Onions, raw types in this comparison.

Infographic

Molasses vs Onion infographic
Infographic link

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.
Molasses
Molasses
9
:
1
Onion
Onion
Contains more Calcium +791.3%
Contains more Iron +2147.6%
Contains more Magnesium +2320%
Contains more Potassium +902.7%
Contains more Zinc +70.6%
Contains more Copper +1148.7%
Contains more Manganese +1086%
Contains more Selenium +3460%
Contains less Sodium -89.2%
Equal in Phosphorus - 29
Molasses
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +791.3%
Contains more Iron +2147.6%
Contains more Magnesium +2320%
Contains more Potassium +902.7%
Contains more Zinc +70.6%
Contains more Copper +1148.7%
Contains more Manganese +1086%
Contains more Selenium +3460%
Contains less Sodium -89.2%
Equal in Phosphorus - 29

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.
Molasses
Molasses
3
:
7
Onion
Onion
Contains more Vitamin B3 +701.7%
Contains more Vitamin B5 +553.7%
Contains more Vitamin B6 +458.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B2 +1250%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Molasses
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 11% 1% 18% 49% 155% 0% 0% 0%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin B3 +701.7%
Contains more Vitamin B5 +553.7%
Contains more Vitamin B6 +458.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B2 +1250%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Molasses
Molasses
2
:
2
Onion
Onion
Contains more Carbs +700.1%
Contains more Other +842.9%
Contains more Protein +∞%
Contains more Water +307.5%
Equal in Fats - 0.1
Molasses
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Carbs +700.1%
Contains more Other +842.9%
Contains more Protein +∞%
Contains more Water +307.5%
Equal in Fats - 0.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Molasses
Molasses
3
:
0
Onion
Onion
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +194.1%
Molasses
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +194.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Molasses
Molasses
3
:
0
Onion
Onion
Contains more Sucrose +2869.7%
Contains more Glucose +505.1%
Contains more Fructose +891.5%
Molasses
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
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +2869.7%
Contains more Glucose +505.1%
Contains more Fructose +891.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Molasses Onion
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Molasses Onion Opinion
Net carbs 74.73g 7.64g Molasses
Protein 0g 1.1g Onion
Fats 0.1g 0.1g
Carbs 74.73g 9.34g Molasses
Calories 290kcal 40kcal Molasses
Fructose 12.79g 1.29g Molasses
Sugar 74.72g 4.24g Onion
Fiber 0g 1.7g Onion
Calcium 205mg 23mg Molasses
Iron 4.72mg 0.21mg Molasses
Magnesium 242mg 10mg Molasses
Phosphorus 31mg 29mg Molasses
Potassium 1464mg 146mg Molasses
Sodium 37mg 4mg Onion
Zinc 0.29mg 0.17mg Molasses
Copper 0.487mg 0.039mg Molasses
Manganese 1.53mg 0.129mg Molasses
Selenium 17.8µg 0.5µg Molasses
Vitamin A 0IU 2IU Onion
Vitamin E 0mg 0.02mg Onion
Vitamin C 0mg 7.4mg Onion
Vitamin B1 0.041mg 0.046mg Onion
Vitamin B2 0.002mg 0.027mg Onion
Vitamin B3 0.93mg 0.116mg Molasses
Vitamin B5 0.804mg 0.123mg Molasses
Vitamin B6 0.67mg 0.12mg Molasses
Folate 0µg 19µg Onion
Vitamin K 0µg 0.4µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.018g 0.042g Molasses
Monounsaturated Fat 0.032g 0.013g Molasses
Polyunsaturated fat 0.05g 0.017g Molasses

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Onion
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
19%
Molasses
8%
Onion
Minerals Daily Need Coverage Score
103%
Molasses
8%
Onion

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 70.48g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)
Which food is richer in vitamins?
Onion
Onion is relatively richer in vitamins
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 0.024g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.