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Molasses vs. Sweet potato — In-Depth Nutrition Comparison

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Differences between molasses and sweet potato

  • Molasses have more manganese, magnesium, iron, copper, vitamin B6, potassium, selenium, and calcium, while sweet potato has more vitamin A and fiber.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Sweet potato contains 30 times less selenium than molasses. Molasses contain 17.8µg of selenium, while sweet potato contains 0.6µg.

The food types used in this comparison are Molasses and Sweet potato, raw, unprepared.

Infographic

Molasses vs Sweet potato 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +868%
Contains more CalciumCalcium +583.3%
Contains more PotassiumPotassium +334.4%
Contains more IronIron +673.8%
Contains more CopperCopper +222.5%
Contains less SodiumSodium -32.7%
Contains more ManganeseManganese +493%
Contains more SeleniumSelenium +2866.7%
Contains more PhosphorusPhosphorus +51.6%
~equal in Zinc ~0.3mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B3Vitamin B3 +67%
Contains more Vitamin B6Vitamin B6 +220.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +90.2%
Contains more Vitamin B2Vitamin B2 +2950%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.8mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +100%
Contains more CarbsCarbs +271.4%
Contains more OtherOther +236.7%
Contains more ProteinProtein +∞%
Contains more WaterWater +253.4%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +3100%
Contains more Poly. FatPolyunsaturated fat +257.1%
~equal in Saturated fat ~0.018g

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1066.7%
Contains more GlucoseGlucose +1141.7%
Contains more FructoseFructose +1727.1%
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 Sweet potato
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Saturated fat Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Molasses Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Manganese 1.53mg 0.258mg 55%
Magnesium 242mg 25mg 52%
Iron 4.72mg 0.61mg 51%
Copper 0.487mg 0.151mg 37%
Vitamin B6 0.67mg 0.209mg 35%
Potassium 1464mg 337mg 33%
Selenium 17.8µg 0.6µg 31%
Carbs 74.73g 20.12g 18%
Calcium 205mg 30mg 18%
Fructose 12.79g 0.7g 15%
Fiber 0g 3g 12%
Calories 290kcal 86kcal 10%
Starch 12.65g 5%
Vitamin B2 0.002mg 0.061mg 5%
Vitamin B1 0.041mg 0.078mg 3%
Vitamin C 0mg 2.4mg 3%
Protein 0g 1.57g 3%
Folate 0µg 11µg 3%
Phosphorus 31mg 47mg 2%
Vitamin B3 0.93mg 0.557mg 2%
Vitamin E 0mg 0.26mg 2%
Vitamin K 0µg 1.8µg 2%
Sodium 37mg 55mg 1%
Fats 0.1g 0.05g 0%
Net carbs 74.73g 17.12g N/A
Sugar 74.72g 4.18g N/A
Zinc 0.29mg 0.3mg 0%
Vitamin B5 0.804mg 0.8mg 0%
Choline 13.3mg 12.3mg 0%
Saturated fat 0.018g 0.018g 0%
Monounsaturated fat 0.032g 0.001g 0%
Polyunsaturated fat 0.05g 0.014g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Which food is preferable for your diet?

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

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
31%
Sweet potato
Minerals Daily Need Coverage Score
103%
Molasses
20%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 70.54g)
Which food is lower in glycemic index?
Sweet potato
Sweet potato is lower in glycemic index (difference - 70)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.8)
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 18mg)
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 contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.018 g)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.