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  6. Oatmeal vs. Molasses

Oatmeal vs. Molasses — In-Depth Nutrition Comparison

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What are the differences between Oatmeal and Molasses?

  • Oatmeal is higher in Vitamin B1, Vitamin B2, Iron, and Vitamin A RAE, yet Molasses are higher in Magnesium, Copper, Manganese, Potassium, Vitamin B6, and Selenium.
  • Molasses' daily need coverage for Magnesium is 51% more.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Molasses types in this article.

Infographic

Oatmeal vs Molasses 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.
Oatmeal
Oatmeal
3
:
7
Molasses
Molasses
Contains more Iron +26.3%
Contains more Phosphorus +148.4%
Contains more Zinc +113.8%
Contains more Calcium +156.3%
Contains more Magnesium +830.8%
Contains more Potassium +2300%
Contains less Sodium -24.5%
Contains more Copper +637.9%
Contains more Manganese +174.2%
Contains more Selenium +256%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Molasses
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains more Iron +26.3%
Contains more Phosphorus +148.4%
Contains more Zinc +113.8%
Contains more Calcium +156.3%
Contains more Magnesium +830.8%
Contains more Potassium +2300%
Contains less Sodium -24.5%
Contains more Copper +637.9%
Contains more Manganese +174.2%
Contains more Selenium +256%

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.
Oatmeal
Oatmeal
7
:
2
Molasses
Molasses
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +534.1%
Contains more Vitamin B2 +10650%
Contains more Vitamin B3 +225.3%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +153.6%
Contains more Vitamin B6 +131%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +534.1%
Contains more Vitamin B2 +10650%
Contains more Vitamin B3 +225.3%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +153.6%
Contains more Vitamin B6 +131%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oatmeal
Oatmeal
3
:
2
Molasses
Molasses
Contains more Protein +∞%
Contains more Fats +1260%
Contains more Water +284.2%
Contains more Carbs +540.4%
Contains more Other +478.9%
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Molasses
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more Protein +∞%
Contains more Fats +1260%
Contains more Water +284.2%
Contains more Carbs +540.4%
Contains more Other +478.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
1
Molasses
Molasses
Contains more Monounsaturated Fat +1121.9%
Contains more Polyunsaturated fat +752%
Contains less Saturated Fat -92%
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Molasses
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +1121.9%
Contains more Polyunsaturated fat +752%
Contains less Saturated Fat -92%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Oatmeal
Oatmeal
2
:
3
Molasses
Molasses
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +10037.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
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
Contains more Starch +∞%
Contains more Galactose +∞%
Contains more Sucrose +10037.9%
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.
Oatmeal Molasses
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Molasses Opinion
Net carbs 9.97g 74.73g Molasses
Protein 2.37g 0g Oatmeal
Fats 1.36g 0.1g Oatmeal
Carbs 11.67g 74.73g Molasses
Calories 68kcal 290kcal Molasses
Starch 10.37g Oatmeal
Fructose 0g 12.79g Molasses
Sugar 0.46g 74.72g Oatmeal
Fiber 1.7g 0g Oatmeal
Calcium 80mg 205mg Molasses
Iron 5.96mg 4.72mg Oatmeal
Magnesium 26mg 242mg Molasses
Phosphorus 77mg 31mg Oatmeal
Potassium 61mg 1464mg Molasses
Sodium 49mg 37mg Molasses
Zinc 0.62mg 0.29mg Oatmeal
Copper 0.066mg 0.487mg Molasses
Manganese 0.558mg 1.53mg Molasses
Selenium 5µg 17.8µg Molasses
Vitamin A 433IU 0IU Oatmeal
Vitamin A RAE 130µg 0µg Oatmeal
Vitamin E 0.07mg 0mg Oatmeal
Vitamin B1 0.26mg 0.041mg Oatmeal
Vitamin B2 0.215mg 0.002mg Oatmeal
Vitamin B3 3.025mg 0.93mg Oatmeal
Vitamin B5 0.317mg 0.804mg Molasses
Vitamin B6 0.29mg 0.67mg Molasses
Folate 44µg 0µg Oatmeal
Vitamin K 0.4µg 0µg Oatmeal
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Trans Fat 0.003g Molasses
Saturated Fat 0.226g 0.018g Molasses
Monounsaturated Fat 0.391g 0.032g Oatmeal
Polyunsaturated fat 0.426g 0.05g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Molasses
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
27%
Oatmeal
19%
Molasses
Minerals Daily Need Coverage Score
45%
Oatmeal
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 74.26g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 0.208g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.