Molasses vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on differences between molasses and puff pastry

Molasses have more magnesium, vitamin B6, manganese, copper, potassium, iron, and calcium; however, puff pastry is higher in vitamin B1 and vitamin B2.
Molasses cover your daily magnesium needs 54% more than puff pastry.
Puff pastry contains 35 times less vitamin B6 than molasses. Molasses contain 0.67mg of vitamin B6, while puff pastry contains 0.019mg.
Molasses have less saturated fat.

Food varieties used in this article are Molasses and Puff pastry, frozen, ready-to-bake, baked.

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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.

Molasses

Puff pastry

Contains more MagnesiumMagnesium	+1412.5%
Contains more CalciumCalcium	+1950%
Contains more PotassiumPotassium	+2261.3%
Contains more IronIron	+81.5%
Contains more CopperCopper	+323.5%
Contains less SodiumSodium	-85.4%
Contains more ManganeseManganese	+209.1%

Contains more ZincZinc	+86.2%
Contains more PhosphorusPhosphorus	+93.5%
Contains more SeleniumSelenium	+37.6%

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

Puff pastry

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+3426.3%
Contains more CholineCholine	+114.5%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+687.8%
Contains more Vitamin B2Vitamin B2	+12800%
Contains more Vitamin B3Vitamin B3	+308.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.05g	22.228g	148%
Fats	0.1g	38.5g	59%
Magnesium	242mg	16mg	54%
Vitamin B6	0.67mg	0.019mg	50%
Manganese	1.53mg	0.495mg	45%
Potassium	1464mg	62mg	41%
Copper	0.487mg	0.115mg	41%
Iron	4.72mg	2.6mg	27%
Saturated fat	0.018g	5.502g	25%
Vitamin B1	0.041mg	0.323mg	24%
Monounsaturated fat	0.032g	8.828g	22%
Vitamin B2	0.002mg	0.258mg	20%
Calcium	205mg	10mg	20%
Vitamin B3	0.93mg	3.8mg	18%
Vitamin B5	0.804mg	0mg	16%
Fructose	12.79g		16%
Protein	0g	7.4g	15%
Vitamin K	0µg	16.3µg	14%
Folate	0µg	55µg	14%
Calories	290kcal	558kcal	13%
Selenium	17.8µg	24.5µg	12%
Carbs	74.73g	45.7g	10%
Sodium	37mg	253mg	9%
Fiber	0g	1.5g	6%
Vitamin E	0mg	0.55mg	4%
Phosphorus	31mg	60mg	4%
Zinc	0.29mg	0.54mg	2%
Choline	13.3mg	6.2mg	1%
Net carbs	74.73g	44.2g	N/A
Sugar	74.72g	0.75g	N/A
Tryptophan		0.086mg	0%
Threonine		0.198mg	0%
Isoleucine		0.275mg	0%
Leucine		0.514mg	0%
Lysine		0.144mg	0%
Methionine		0.131mg	0%
Phenylalanine		0.367mg	0%
Valine		0.312mg	0%
Histidine		0.158mg	0%