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Molasses vs. Squid — In-Depth Nutrition Comparison

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Summary of differences between molasses and squid

  • Molasses have more manganese, magnesium, and vitamin B6; however, squid is higher in vitamin B12, vitamin B2, selenium, phosphorus, iron, and copper.
  • Squid covers your daily need for vitamin B12, 225% more than molasses.
  • Molasses have 7 times more manganese than squid. While molasses have 1.53mg of manganese, squid has only 0.209mg.

These are the specific foods used in this comparison Molasses and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Molasses vs Squid infographic
Infographic link

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%
Squid
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more MagnesiumMagnesium +303.3%
Contains more CalciumCalcium +13.9%
Contains more PotassiumPotassium +129.8%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +632.1%
Contains more IronIron +129.7%
Contains more CopperCopper +104.9%
Contains more ZincZinc +1093.1%
Contains more PhosphorusPhosphorus +1771%
Contains more SeleniumSelenium +403.4%

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%
Squid
7
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +141.2%
Contains more Vitamin B6Vitamin B6 +148.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +86350%
Contains more Vitamin B3Vitamin B3 +135.4%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more CarbsCarbs +4456.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +1300%
Contains more WaterWater +179.5%
~equal in Other ~3.36g

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
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +406.3%
Contains more Poly. FatPolyunsaturated fat +436%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Vitamin B2 0.002mg 1.729mg 133%
Selenium 17.8µg 89.6µg 131%
Phosphorus 31mg 580mg 78%
Iron 4.72mg 10.84mg 77%
Cholesterol 0mg 224mg 75%
Protein 0g 32.48g 65%
Manganese 1.53mg 0.209mg 57%
Copper 0.487mg 0.998mg 57%
Magnesium 242mg 60mg 43%
Sodium 37mg 744mg 31%
Vitamin B6 0.67mg 0.27mg 31%
Zinc 0.29mg 3.46mg 29%
Potassium 1464mg 637mg 24%
Carbs 74.73g 1.64g 24%
Vitamin A 0µg 203µg 23%
Fructose 12.79g 16%
Vitamin C 0mg 8.5mg 9%
Vitamin B3 0.93mg 2.189mg 8%
Calories 290kcal 158kcal 7%
Folate 0µg 24µg 6%
Calcium 205mg 180mg 3%
Vitamin B1 0.041mg 0.017mg 2%
Fats 0.1g 1.4g 2%
Vitamin B5 0.804mg 0.9mg 2%
Choline 13.3mg 2%
Saturated fat 0.018g 0.236g 1%
Polyunsaturated fat 0.05g 0.268g 1%
Net carbs 74.73g 1.64g N/A
Sugar 74.72g N/A
Monounsaturated fat 0.032g 0.162g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Squid
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
104%
Squid
Minerals Daily Need Coverage Score
103%
Molasses
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 74.72g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $2)
Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 707mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.218g)
Which food is richer in minerals?
?
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.
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.