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  6. Molasses vs. Vegetable

Molasses vs. Vegetable — In-Depth Nutrition Comparison

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How are Molasses and Vegetable different?

  • Molasses are richer in Magnesium, Manganese, Iron, Vitamin B6, Copper, Potassium, Selenium, and Calcium, while Vegetable is higher in Vitamin A RAE, and Vitamin K.
  • Molasses covers your daily need of Magnesium 52% more than Vegetable.
  • Molasses contain 59 times more Selenium than Vegetable. Molasses contain 17.8µg of Selenium, while Vegetable contains 0.3µg.

Molasses and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types were used in this article.

Infographic

Molasses vs Vegetable 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.
Molasses
Molasses
7
:
3
Vegetable
Vegetable
Contains more Calcium +720%
Contains more Iron +475.6%
Contains more Magnesium +1000%
Contains more Potassium +766.3%
Contains more Copper +486.7%
Contains more Manganese +303.7%
Contains more Selenium +5833.3%
Contains more Phosphorus +64.5%
Contains more Zinc +69%
Equal in Sodium - 35
Molasses
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +720%
Contains more Iron +475.6%
Contains more Magnesium +1000%
Contains more Potassium +766.3%
Contains more Copper +486.7%
Contains more Manganese +303.7%
Contains more Selenium +5833.3%
Contains more Phosphorus +64.5%
Contains more Zinc +69%
Equal in Sodium - 35

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.
Molasses
Molasses
3
:
7
Vegetable
Vegetable
Contains more Vitamin B5 +432.5%
Contains more Vitamin B6 +805.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.2%
Contains more Vitamin B2 +5900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.851
Molasses
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 11% 1% 18% 49% 155% 0% 0% 0%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin B5 +432.5%
Contains more Vitamin B6 +805.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.2%
Contains more Vitamin B2 +5900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.851

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Molasses
Molasses
2
:
3
Vegetable
Vegetable
Contains more Carbs +470.9%
Contains more Other +392.5%
Contains more Protein +∞%
Contains more Fats +50%
Contains more Water +280.6%
Molasses
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Carbs +470.9%
Contains more Other +392.5%
Contains more Protein +∞%
Contains more Fats +50%
Contains more Water +280.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Molasses
Molasses
2
:
1
Vegetable
Vegetable
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +44%
Molasses
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +44%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Vegetable Opinion
Net carbs 74.73g 8.69g Molasses
Protein 0g 2.86g Vegetable
Fats 0.1g 0.15g Vegetable
Carbs 74.73g 13.09g Molasses
Calories 290kcal 65kcal Molasses
Fructose 12.79g Molasses
Sugar 74.72g 3.12g Vegetable
Fiber 0g 4.4g Vegetable
Calcium 205mg 25mg Molasses
Iron 4.72mg 0.82mg Molasses
Magnesium 242mg 22mg Molasses
Phosphorus 31mg 51mg Vegetable
Potassium 1464mg 169mg Molasses
Sodium 37mg 35mg Vegetable
Zinc 0.29mg 0.49mg Vegetable
Copper 0.487mg 0.083mg Molasses
Manganese 1.53mg 0.379mg Molasses
Selenium 17.8µg 0.3µg Molasses
Vitamin A 0IU 4277IU Vegetable
Vitamin A RAE 0µg 214µg Vegetable
Vitamin E 0mg 0.38mg Vegetable
Vitamin C 0mg 3.2mg Vegetable
Vitamin B1 0.041mg 0.071mg Vegetable
Vitamin B2 0.002mg 0.12mg Vegetable
Vitamin B3 0.93mg 0.851mg Molasses
Vitamin B5 0.804mg 0.151mg Molasses
Vitamin B6 0.67mg 0.074mg Molasses
Folate 0µg 19µg Vegetable
Vitamin K 0µg 23.5µg Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.018g 0.031g Molasses
Monounsaturated Fat 0.032g 0.01g Molasses
Polyunsaturated fat 0.05g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Molasses
36%
Vegetable
Minerals Daily Need Coverage Score
103%
Molasses
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 71.6g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 66)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.5)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 0.013g)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.