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  6. Molasses vs. Wild rice raw

Molasses vs. Wild rice raw — In-Depth Nutrition Comparison

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Important differences between Molasses and Wild rice raw

  • Molasses have more Iron, Potassium, Selenium, and Vitamin B6, however, Wild rice raw have more Phosphorus, Zinc, Vitamin B3, Fiber, Folate, and Vitamin B2.
  • Wild rice raw's daily need coverage for Phosphorus is 57% more.
  • Molasses have 6 times more Selenium than Wild rice raw. Molasses have 17.8µg of Selenium, while Wild rice raw has 2.8µg.

The food varieties used in the comparison are Molasses and Wild rice, raw.

Infographic

Molasses vs Wild rice raw 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
Wild rice raw
Wild rice raw
Contains more Calcium +876.2%
Contains more Iron +140.8%
Contains more Magnesium +36.7%
Contains more Potassium +242.9%
Contains more Manganese +15.1%
Contains more Selenium +535.7%
Contains more Phosphorus +1296.8%
Contains less Sodium -81.1%
Contains more Zinc +1955.2%
Equal in Copper - 0.524
Molasses
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +876.2%
Contains more Iron +140.8%
Contains more Magnesium +36.7%
Contains more Potassium +242.9%
Contains more Manganese +15.1%
Contains more Selenium +535.7%
Contains more Phosphorus +1296.8%
Contains less Sodium -81.1%
Contains more Zinc +1955.2%
Equal in Copper - 0.524

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
1
:
8
Wild rice raw
Wild rice raw
Contains more Vitamin B6 +71.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +180.5%
Contains more Vitamin B2 +13000%
Contains more Vitamin B3 +624%
Contains more Vitamin B5 +33.6%
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%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B6 +71.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +180.5%
Contains more Vitamin B2 +13000%
Contains more Vitamin B3 +624%
Contains more Vitamin B5 +33.6%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Molasses
Molasses
2
:
3
Wild rice raw
Wild rice raw
Contains more Water +181.8%
Contains more Other +115.7%
Contains more Protein +∞%
Contains more Fats +980%
Equal in Carbs - 74.9
Molasses
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Water +181.8%
Contains more Other +115.7%
Contains more Protein +∞%
Contains more Fats +980%
Equal in Carbs - 74.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Molasses
Molasses
1
:
2
Wild rice raw
Wild rice raw
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +396.9%
Contains more Polyunsaturated fat +1252%
Molasses
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +396.9%
Contains more Polyunsaturated fat +1252%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Molasses
Molasses
3
:
0
Wild rice raw
Wild rice raw
Contains more Sucrose +4288.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Molasses
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
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +4288.1%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Molasses Wild rice raw
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 Wild rice raw Opinion
Net carbs 74.73g 68.7g Molasses
Protein 0g 14.73g Wild rice raw
Fats 0.1g 1.08g Wild rice raw
Carbs 74.73g 74.9g Wild rice raw
Calories 290kcal 357kcal Wild rice raw
Fructose 12.79g Molasses
Sugar 74.72g 2.5g Wild rice raw
Fiber 0g 6.2g Wild rice raw
Calcium 205mg 21mg Molasses
Iron 4.72mg 1.96mg Molasses
Magnesium 242mg 177mg Molasses
Phosphorus 31mg 433mg Wild rice raw
Potassium 1464mg 427mg Molasses
Sodium 37mg 7mg Wild rice raw
Zinc 0.29mg 5.96mg Wild rice raw
Copper 0.487mg 0.524mg Wild rice raw
Manganese 1.53mg 1.329mg Molasses
Selenium 17.8µg 2.8µg Molasses
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0mg 0.82mg Wild rice raw
Vitamin B1 0.041mg 0.115mg Wild rice raw
Vitamin B2 0.002mg 0.262mg Wild rice raw
Vitamin B3 0.93mg 6.733mg Wild rice raw
Vitamin B5 0.804mg 1.074mg Wild rice raw
Vitamin B6 0.67mg 0.391mg Molasses
Folate 0µg 95µg Wild rice raw
Vitamin K 0µg 1.9µg Wild rice raw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Saturated Fat 0.018g 0.156g Molasses
Monounsaturated Fat 0.032g 0.159g Wild rice raw
Polyunsaturated fat 0.05g 0.676g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Molasses
39%
Wild rice raw
Minerals Daily Need Coverage Score
103%
Molasses
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 72.22g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 0.138g)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.