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  6. Molasses vs. Flour

Molasses vs. Flour — In-Depth Nutrition Comparison

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A recap on differences between Molasses and Flour

  • Molasses have more Magnesium, Vitamin B6, Potassium, Copper, and Manganese, however, Flour is higher in Vitamin B1, Folate, Vitamin B2, Vitamin B3, and Selenium.
  • Flour covers your daily Vitamin B1 needs 62% more than Molasses.
  • Flour contains 15 times less Vitamin B6 than Molasses. Molasses contain 0.67mg of Vitamin B6, while Flour contains 0.044mg.

Food varieties used in this article are Molasses and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Molasses vs Flour 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
6
:
4
Flour
Flour
Contains more Calcium +1266.7%
Contains more Magnesium +1000%
Contains more Potassium +1268.2%
Contains more Copper +238.2%
Contains more Manganese +124.3%
Contains more Phosphorus +248.4%
Contains less Sodium -94.6%
Contains more Zinc +141.4%
Contains more Selenium +90.4%
Equal in Iron - 4.64
Molasses
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +1266.7%
Contains more Magnesium +1000%
Contains more Potassium +1268.2%
Contains more Copper +238.2%
Contains more Manganese +124.3%
Contains more Phosphorus +248.4%
Contains less Sodium -94.6%
Contains more Zinc +141.4%
Contains more Selenium +90.4%
Equal in Iron - 4.64

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
2
:
6
Flour
Flour
Contains more Vitamin B5 +83.6%
Contains more Vitamin B6 +1422.7%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1814.6%
Contains more Vitamin B2 +24600%
Contains more Vitamin B3 +534.8%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin B5 +83.6%
Contains more Vitamin B6 +1422.7%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +1814.6%
Contains more Vitamin B2 +24600%
Contains more Vitamin B3 +534.8%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Molasses
Molasses
2
:
3
Flour
Flour
Contains more Water +83.5%
Contains more Other +617.4%
Contains more Protein +∞%
Contains more Fats +880%
Equal in Carbs - 76.31
Molasses
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +83.5%
Contains more Other +617.4%
Contains more Protein +∞%
Contains more Fats +880%
Equal in Carbs - 76.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Molasses
Molasses
1
:
2
Flour
Flour
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +171.9%
Contains more Polyunsaturated fat +726%
Molasses
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -88.4%
Contains more Monounsaturated Fat +171.9%
Contains more Polyunsaturated fat +726%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Molasses Flour Opinion
Net carbs 74.73g 73.61g Molasses
Protein 0g 10.33g Flour
Fats 0.1g 0.98g Flour
Carbs 74.73g 76.31g Flour
Calories 290kcal 364kcal Flour
Fructose 12.79g Molasses
Sugar 74.72g 0.27g Flour
Fiber 0g 2.7g Flour
Calcium 205mg 15mg Molasses
Iron 4.72mg 4.64mg Molasses
Magnesium 242mg 22mg Molasses
Phosphorus 31mg 108mg Flour
Potassium 1464mg 107mg Molasses
Sodium 37mg 2mg Flour
Zinc 0.29mg 0.7mg Flour
Copper 0.487mg 0.144mg Molasses
Manganese 1.53mg 0.682mg Molasses
Selenium 17.8µg 33.9µg Flour
Vitamin E 0mg 0.06mg Flour
Vitamin B1 0.041mg 0.785mg Flour
Vitamin B2 0.002mg 0.494mg Flour
Vitamin B3 0.93mg 5.904mg Flour
Vitamin B5 0.804mg 0.438mg Molasses
Vitamin B6 0.67mg 0.044mg Molasses
Folate 0µg 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.018g 0.155g Molasses
Monounsaturated Fat 0.032g 0.087g Flour
Polyunsaturated fat 0.05g 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Flour
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
50%
Flour
Minerals Daily Need Coverage Score
103%
Molasses
59%
Flour

Comparison summary

Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 0.137g)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 74.45g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 72)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.