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Molasses vs. Sauerkraut — In-Depth Nutrition Comparison

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Summary of differences between molasses and sauerkraut

  • Molasses have more manganese, magnesium, copper, vitamin B6, iron, potassium, selenium, and calcium; however, sauerkraut is higher in vitamin C.
  • Molasses cover your daily need for manganese, 60% more than sauerkraut.
  • Molasses have 30 times more selenium than sauerkraut. While molasses have 17.8µg of selenium, sauerkraut has only 0.6µg.
  • Molasses have less sodium.

These are the specific foods used in this comparison Molasses and Sauerkraut, canned, solids and liquids.

Infographic

Molasses vs Sauerkraut 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +1761.5%
Contains more CalciumCalcium +583.3%
Contains more PotassiumPotassium +761.2%
Contains more IronIron +221.1%
Contains more CopperCopper +407.3%
Contains more ZincZinc +52.6%
Contains more PhosphorusPhosphorus +55%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +913.2%
Contains more SeleniumSelenium +2866.7%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin B1Vitamin B1 +95.2%
Contains more Vitamin B3Vitamin B3 +550.3%
Contains more Vitamin B5Vitamin B5 +764.5%
Contains more Vitamin B6Vitamin B6 +415.4%
Contains more CholineCholine +27.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more CarbsCarbs +1646%
Contains more OtherOther +53.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +40%
Contains more WaterWater +323%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains less Sat. FatSaturated fat -47.1%
Contains more Mono. FatMonounsaturated fat +146.2%
Contains more Poly. FatPolyunsaturated fat +34%

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
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.14 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +8414.3%
Contains more FructoseFructose +31875%
~equal in Starch ~0g
~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 Sauerkraut
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium 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 Sauerkraut DV% diff.
Manganese 1.53mg 0.151mg 60%
Magnesium 242mg 13mg 55%
Copper 0.487mg 0.096mg 43%
Vitamin B6 0.67mg 0.13mg 42%
Iron 4.72mg 1.47mg 41%
Potassium 1464mg 170mg 38%
Selenium 17.8µg 0.6µg 31%
Sodium 37mg 661mg 27%
Carbs 74.73g 4.28g 23%
Calcium 205mg 30mg 18%
Fructose 12.79g 0.04g 16%
Vitamin C 0mg 14.7mg 16%
Vitamin B5 0.804mg 0.093mg 14%
Calories 290kcal 19kcal 14%
Fiber 0g 2.9g 12%
Vitamin K 0µg 13µg 11%
Folate 0µg 24µg 6%
Vitamin B3 0.93mg 0.143mg 5%
Phosphorus 31mg 20mg 2%
Vitamin B2 0.002mg 0.022mg 2%
Vitamin B1 0.041mg 0.021mg 2%
Protein 0g 0.91g 2%
Vitamin E 0mg 0.14mg 1%
Zinc 0.29mg 0.19mg 1%
Choline 13.3mg 10.4mg 1%
Fats 0.1g 0.14g 0%
Net carbs 74.73g 1.38g N/A
Sugar 74.72g 1.78g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.018g 0.034g 0%
Monounsaturated fat 0.032g 0.013g 0%
Polyunsaturated fat 0.05g 0.067g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Sauerkraut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Sauerkraut
Minerals Daily Need Coverage Score
103%
Molasses
24%
Sauerkraut

Comparison summary

Which food is lower in Sugar?
Sauerkraut
Sauerkraut is lower in Sugar (difference - 72.94g)
Which food is lower in glycemic index?
Sauerkraut
Sauerkraut is lower in glycemic index (difference - 32)
Which food is cheaper?
Sauerkraut
Sauerkraut is cheaper (difference - $1)
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 624mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.016g)
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.