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Molasses vs. Pea raw — In-Depth Nutrition Comparison

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How are molasses and pea raw different?

  • Molasses are richer in magnesium, manganese, iron, vitamin B6, potassium, copper, and selenium, while pea raw is higher in vitamin C, fiber, and vitamin K.
  • Molasses cover your daily need for magnesium, 50% more than pea raw.
  • Molasses contain 10 times more selenium than pea raw. Molasses contain 17.8µg of selenium, while pea raw contains 1.8µg.

Molasses and Peas, green, raw types were used in this article.

Infographic

Molasses vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +633.3%
Contains more CalciumCalcium +720%
Contains more PotassiumPotassium +500%
Contains more IronIron +221.1%
Contains more CopperCopper +176.7%
Contains more ManganeseManganese +273.2%
Contains more SeleniumSelenium +888.9%
Contains more ZincZinc +327.6%
Contains more PhosphorusPhosphorus +248.4%
Contains less SodiumSodium -86.5%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B5Vitamin B5 +673.1%
Contains more Vitamin B6Vitamin B6 +296.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +548.8%
Contains more Vitamin B2Vitamin B2 +6500%
Contains more Vitamin B3Vitamin B3 +124.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +113.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more CarbsCarbs +417.2%
Contains more OtherOther +279.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +300%
Contains more WaterWater +260.6%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Poly. FatPolyunsaturated fat +274%
~equal in Monounsaturated fat ~0.035g

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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more SucroseSucrose +489.2%
Contains more GlucoseGlucose +9833.3%
Contains more FructoseFructose +3179.5%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~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 Pea raw
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 Pea raw DV% diff.
Magnesium 242mg 33mg 50%
Manganese 1.53mg 0.41mg 49%
Vitamin C 0mg 40mg 44%
Iron 4.72mg 1.47mg 41%
Vitamin B6 0.67mg 0.169mg 39%
Potassium 1464mg 244mg 36%
Copper 0.487mg 0.176mg 35%
Selenium 17.8µg 1.8µg 29%
Fiber 0g 5.7g 23%
Vitamin K 0µg 24.8µg 21%
Carbs 74.73g 14.45g 20%
Vitamin B1 0.041mg 0.266mg 19%
Calcium 205mg 25mg 18%
Folate 0µg 65µg 16%
Fructose 12.79g 0.39g 16%
Vitamin B5 0.804mg 0.104mg 14%
Phosphorus 31mg 108mg 11%
Protein 0g 5.42g 11%
Calories 290kcal 81kcal 10%
Vitamin B2 0.002mg 0.132mg 10%
Zinc 0.29mg 1.24mg 9%
Vitamin B3 0.93mg 2.09mg 7%
Vitamin A 0µg 38µg 4%
Choline 13.3mg 28.4mg 3%
Polyunsaturated fat 0.05g 0.187g 1%
Sodium 37mg 5mg 1%
Vitamin E 0mg 0.13mg 1%
Fats 0.1g 0.4g 0%
Net carbs 74.73g 8.75g N/A
Sugar 74.72g 5.67g N/A
Saturated fat 0.018g 0.071g 0%
Monounsaturated fat 0.032g 0.035g 0%
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Pea 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
35%
Pea raw
Minerals Daily Need Coverage Score
103%
Molasses
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 69.05g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 54)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $1.7)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.053g)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.