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Molasses vs. Pacific saury raw — In-Depth Nutrition Comparison

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What are the main differences between molasses and pacific saury raw?

  • Molasses are richer in manganese, iron, magnesium, copper, vitamin B6, potassium, and calcium, yet pacific saury raw is richer in vitamin B12, phosphorus, and vitamin D.
  • Pacific saury raw's daily need coverage for vitamin B12 is 83% higher.
  • Molasses have 10 times more copper than pacific saury raw. Molasses have 0.487mg of copper, while pacific saury raw has 0.051mg.

We used Molasses and Fish, pike, northern, raw types in this comparison.

Infographic

Molasses vs Pacific saury raw 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.
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +680.6%
Contains more CalciumCalcium +259.6%
Contains more PotassiumPotassium +465.3%
Contains more IronIron +758.2%
Contains more CopperCopper +854.9%
Contains more ManganeseManganese +537.5%
Contains more SeleniumSelenium +41.3%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +609.7%
~equal in Sodium ~39mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B6Vitamin B6 +472.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B2Vitamin B2 +3050%
Contains more Vitamin B3Vitamin B3 +147.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +388.7%
~equal in Vitamin B5 ~0.75mg

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +192%
Contains more ProteinProtein +∞%
Contains more FatsFats +590%
Contains more WaterWater +260.9%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -84.7%
Contains more Mono. FatMonounsaturated fat +390.6%
Contains more Poly. FatPolyunsaturated fat +304%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Manganese 1.53mg 0.24mg 56%
Iron 4.72mg 0.55mg 52%
Magnesium 242mg 31mg 50%
Copper 0.487mg 0.051mg 48%
Vitamin B6 0.67mg 0.117mg 43%
Protein 0g 19.26g 39%
Potassium 1464mg 259mg 35%
Phosphorus 31mg 220mg 27%
Carbs 74.73g 0g 25%
Fructose 12.79g 16%
Calcium 205mg 57mg 15%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Vitamin D 0IU 99IU 12%
Calories 290kcal 88kcal 10%
Vitamin B3 0.93mg 2.3mg 9%
Choline 13.3mg 65mg 9%
Selenium 17.8µg 12.6µg 9%
Vitamin B2 0.002mg 0.063mg 5%
Folate 0µg 15µg 4%
Vitamin C 0mg 3.8mg 4%
Zinc 0.29mg 0.67mg 3%
Vitamin A 0µg 21µg 2%
Vitamin E 0mg 0.2mg 1%
Fats 0.1g 0.69g 1%
Polyunsaturated fat 0.05g 0.202g 1%
Vitamin B1 0.041mg 0.058mg 1%
Vitamin B5 0.804mg 0.75mg 1%
Net carbs 74.73g 0g N/A
Sugar 74.72g 0g N/A
Sodium 37mg 39mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.018g 0.118g 0%
Monounsaturated fat 0.032g 0.157g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
103%
Molasses
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 74.72g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 39mg)
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.1g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.