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Molasses vs. Quinoa — In-Depth Nutrition Comparison

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Differences between molasses and quinoa

  • Molasses have more magnesium, vitamin B6, iron, manganese, potassium, copper, selenium, and calcium, while quinoa has more phosphorus and fiber.
  • Molasses' daily need coverage for magnesium is 42% higher.
  • Quinoa contains 12 times less calcium than molasses. Molasses contain 205mg of calcium, while quinoa contains 17mg.

The food types used in this comparison are Molasses and Quinoa, cooked.

Infographic

Molasses vs Quinoa 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%
Quinoa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +278.1%
Contains more CalciumCalcium +1105.9%
Contains more PotassiumPotassium +751.2%
Contains more IronIron +216.8%
Contains more CopperCopper +153.6%
Contains more ManganeseManganese +142.5%
Contains more SeleniumSelenium +535.7%
Contains more ZincZinc +275.9%
Contains more PhosphorusPhosphorus +390.3%
Contains less SodiumSodium -81.1%

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%
Quinoa
5
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin B3Vitamin B3 +125.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +444.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +161%
Contains more Vitamin B2Vitamin B2 +5400%
Contains more FolateFolate +∞%
Contains more CholineCholine +72.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more CarbsCarbs +250.8%
Contains more OtherOther +328.6%
Contains more ProteinProtein +∞%
Contains more FatsFats +1820%
Contains more WaterWater +227.4%

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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +1550%
Contains more Poly. FatPolyunsaturated fat +2056%

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
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Quinoa
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Molasses Quinoa DV% diff.
Magnesium 242mg 64mg 42%
Vitamin B6 0.67mg 0.123mg 42%
Iron 4.72mg 1.49mg 40%
Manganese 1.53mg 0.631mg 39%
Potassium 1464mg 172mg 38%
Copper 0.487mg 0.192mg 33%
Selenium 17.8µg 2.8µg 27%
Calcium 205mg 17mg 19%
Carbs 74.73g 21.3g 18%
Phosphorus 31mg 152mg 17%
Fructose 12.79g 16%
Vitamin B5 0.804mg 16%
Folate 0µg 42µg 11%
Fiber 0g 2.8g 11%
Calories 290kcal 120kcal 9%
Protein 0g 4.4g 9%
Vitamin B2 0.002mg 0.11mg 8%
Polyunsaturated fat 0.05g 1.078g 7%
Zinc 0.29mg 1.09mg 7%
Starch 17.63g 7%
Vitamin B1 0.041mg 0.107mg 6%
Vitamin E 0mg 0.63mg 4%
Vitamin B3 0.93mg 0.412mg 3%
Fats 0.1g 1.92g 3%
Choline 13.3mg 23mg 2%
Saturated fat 0.018g 0.231g 1%
Monounsaturated fat 0.032g 0.528g 1%
Sodium 37mg 7mg 1%
Net carbs 74.73g 18.5g N/A
Sugar 74.72g 0.87g N/A
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
103%
Molasses
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 73.85g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 53)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.213g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.