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Molasses vs. Potato bread — In-Depth Nutrition Comparison

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A recap on differences between molasses and potato bread

  • Molasses have more manganese, magnesium, copper, vitamin B6, iron, potassium, and selenium; however, potato bread is higher in phosphorus, folate, and fiber.
  • Molasses cover your daily manganese needs 56% more than potato bread.
  • Potato bread contains 9 times less magnesium than molasses. Molasses contain 242mg of magnesium, while potato bread contains 28mg.

Food varieties used in this article are Molasses and Bread, potato.

Infographic

Molasses vs Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +764.3%
Contains more PotassiumPotassium +103.9%
Contains more IronIron +109.8%
Contains more CopperCopper +418.1%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +504.7%
Contains more SeleniumSelenium +87.4%
Contains more ZincZinc +396.6%
Contains more PhosphorusPhosphorus +1090.3%
~equal in Calcium ~188mg

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin B6Vitamin B6 +188.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +358.5%
Contains more Vitamin B2Vitamin B2 +5200%
Contains more Vitamin B3Vitamin B3 +34.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +38.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.817mg

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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more CarbsCarbs +58.8%
Contains more ProteinProtein +∞%
Contains more FatsFats +3030%
Contains more WaterWater +53.4%
Contains more OtherOther +13.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Potato bread DV% diff.
Manganese 1.53mg 0.253mg 56%
Magnesium 242mg 28mg 51%
Phosphorus 31mg 369mg 48%
Copper 0.487mg 0.094mg 44%
Vitamin B6 0.67mg 0.232mg 34%
Folate 0µg 126µg 32%
Iron 4.72mg 2.25mg 31%
Protein 0g 12.5g 25%
Fiber 0g 6.3g 25%
Potassium 1464mg 718mg 22%
Fructose 12.79g 16%
Selenium 17.8µg 9.5µg 15%
Sodium 37mg 375mg 15%
Vitamin B1 0.041mg 0.188mg 12%
Zinc 0.29mg 1.44mg 10%
Carbs 74.73g 47.07g 9%
Vitamin B2 0.002mg 0.106mg 8%
Vitamin K 0µg 6.8µg 6%
Vitamin B12 0µg 0.15µg 6%
Fats 0.1g 3.13g 5%
Vitamin E 0mg 0.47mg 3%
Vitamin A 0µg 24µg 3%
Vitamin B3 0.93mg 1.25mg 2%
Calcium 205mg 188mg 2%
Calories 290kcal 266kcal 1%
Choline 13.3mg 18.4mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 74.73g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 74.72g 9.38g N/A
Vitamin B5 0.804mg 0.817mg 0%
Saturated fat 0.018g 0g 0%
Monounsaturated fat 0.032g 0g 0%
Polyunsaturated fat 0.05g 0g 0%
Tryptophan 0.081mg 0%
Threonine 0.224mg 0%
Isoleucine 0.268mg 0%
Leucine 0.44mg 0%
Lysine 0.311mg 0%
Methionine 0.112mg 0%
Phenylalanine 0.285mg 0%
Valine 0.305mg 0%
Histidine 0.143mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Potato bread
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
27%
Potato bread
Minerals Daily Need Coverage Score
103%
Molasses
59%
Potato bread

Comparison summary

Which food is lower in Sugar?
Potato bread
Potato bread is lower in Sugar (difference - 65.34g)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Potato bread
Potato bread is lower in glycemic index (difference - 61)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $2)
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 338mg)
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.