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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.
Contains more Calcium +259.6%
Contains more Iron +758.2%
Contains more Magnesium +680.6%
Contains more Potassium +465.3%
Contains more Copper +854.9%
Contains more Manganese +537.5%
Contains more Selenium +41.3%
Contains more Phosphorus +609.7%
Contains more Zinc +131%
Equal in Sodium - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Calcium +259.6%
Contains more Iron +758.2%
Contains more Magnesium +680.6%
Contains more Potassium +465.3%
Contains more Copper +854.9%
Contains more Manganese +537.5%
Contains more Selenium +41.3%
Contains more Phosphorus +609.7%
Contains more Zinc +131%
Equal in Sodium - 39

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 B6 +472.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B2 +3050%
Contains more Vitamin B3 +147.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.75
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin B6 +472.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B2 +3050%
Contains more Vitamin B3 +147.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +192%
Contains more Protein +∞%
Contains more Fats +590%
Contains more Water +260.9%
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 Carbs +∞%
Contains more Other +192%
Contains more Protein +∞%
Contains more Fats +590%
Contains more Water +260.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +390.6%
Contains more Polyunsaturated fat +304%
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +390.6%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Molasses Pacific saury raw Opinion
Net carbs 74.73g 0g Molasses
Protein 0g 19.26g Pacific saury raw
Fats 0.1g 0.69g Pacific saury raw
Carbs 74.73g 0g Molasses
Calories 290kcal 88kcal Molasses
Fructose 12.79g Molasses
Sugar 74.72g 0g Pacific saury raw
Calcium 205mg 57mg Molasses
Iron 4.72mg 0.55mg Molasses
Magnesium 242mg 31mg Molasses
Phosphorus 31mg 220mg Pacific saury raw
Potassium 1464mg 259mg Molasses
Sodium 37mg 39mg Molasses
Zinc 0.29mg 0.67mg Pacific saury raw
Copper 0.487mg 0.051mg Molasses
Manganese 1.53mg 0.24mg Molasses
Selenium 17.8µg 12.6µg Molasses
Vitamin A 0IU 70IU Pacific saury raw
Vitamin A RAE 0µg 21µg Pacific saury raw
Vitamin E 0mg 0.2mg Pacific saury raw
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0.041mg 0.058mg Pacific saury raw
Vitamin B2 0.002mg 0.063mg Pacific saury raw
Vitamin B3 0.93mg 2.3mg Pacific saury raw
Vitamin B5 0.804mg 0.75mg Molasses
Vitamin B6 0.67mg 0.117mg Molasses
Folate 0µg 15µg Pacific saury raw
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 0µg 0.1µg Pacific saury raw
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Molasses
Saturated Fat 0.018g 0.118g Molasses
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 0.032g 0.157g Pacific saury raw
Polyunsaturated fat 0.05g 0.202g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Molasses
42%
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 contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 39mg)
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.