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Molasses vs. Refried beans — In-Depth Nutrition Comparison

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What are the differences between molasses and refried beans?

  • Molasses are higher in manganese, magnesium, vitamin B6, iron, copper, potassium, selenium, and calcium, yet refried beans are higher in fiber.
  • Molasses' daily need coverage for manganese is 54% more.
  • Molasses have 7 times more calcium than refried beans. While molasses have 205mg of calcium, refried beans have only 29mg.
  • The amount of sodium in molasses is lower.

We used Molasses and Refried beans, canned, traditional style (includes USDA commodity) types in this article.

Infographic

Molasses vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +591.4%
Contains more CalciumCalcium +606.9%
Contains more PotassiumPotassium +358.9%
Contains more IronIron +227.8%
Contains more CopperCopper +277.5%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +429.4%
Contains more SeleniumSelenium +206.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +196.8%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin B3Vitamin B3 +153.4%
Contains more Vitamin B5Vitamin B5 +325.4%
Contains more Vitamin B6Vitamin B6 +550.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +85.4%
Contains more Vitamin B2Vitamin B2 +3850%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +59.4%
~equal in Vitamin A ~0µg
~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% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more CarbsCarbs +451.5%
Contains more OtherOther +93%
Contains more ProteinProtein +∞%
Contains more FatsFats +1910%
Contains more WaterWater +255.5%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +1778.1%
Contains more Poly. FatPolyunsaturated fat +986%

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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +5344.4%
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 Refried beans
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Molasses Refried beans DV% diff.
Manganese 1.53mg 0.289mg 54%
Magnesium 242mg 35mg 49%
Vitamin B6 0.67mg 0.103mg 44%
Iron 4.72mg 1.44mg 41%
Copper 0.487mg 0.129mg 40%
Potassium 1464mg 319mg 34%
Histidine 153mg 22%
Selenium 17.8µg 5.8µg 22%
Carbs 74.73g 13.55g 20%
Calcium 205mg 29mg 18%
Fructose 12.79g 0g 16%
Fiber 0g 3.7g 15%
Sodium 37mg 370mg 14%
Vitamin B5 0.804mg 0.189mg 12%
Protein 0g 4.98g 10%
Calories 290kcal 90kcal 10%
Phosphorus 31mg 92mg 9%
Vitamin C 0mg 6mg 7%
Vitamin B2 0.002mg 0.079mg 6%
Vitamin B3 0.93mg 0.367mg 4%
Folate 0µg 11µg 3%
Fats 0.1g 2.01g 3%
Saturated fat 0.018g 0.631g 3%
Polyunsaturated fat 0.05g 0.543g 3%
Zinc 0.29mg 0.58mg 3%
Vitamin B1 0.041mg 0.076mg 3%
Starch 7.43g 3%
Vitamin K 0µg 2.1µg 2%
Choline 13.3mg 21.2mg 1%
Monounsaturated fat 0.032g 0.601g 1%
Vitamin E 0mg 0.09mg 1%
Net carbs 74.73g 9.85g N/A
Sugar 74.72g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Refried beans
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
10%
Refried beans
Minerals Daily Need Coverage Score
103%
Molasses
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 74.18g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 38)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2)
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 333mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.613g)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.