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 B3, yet molasses are higher in magnesium, copper, manganese, potassium, vitamin B6, and selenium.
- Molasses' daily need coverage for magnesium is 51% more.
- Oatmeal has 108 times more vitamin B2 than molasses. While oatmeal has 0.215mg of vitamin B2, molasses have only 0.002mg.
We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Molasses types in this article.
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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.
| Contains more IronIron | +26.3% |
| Contains more ZincZinc | +113.8% |
| Contains more PhosphorusPhosphorus | +148.4% |
| Contains more MagnesiumMagnesium | +830.8% |
| Contains more CalciumCalcium | +156.3% |
| Contains more PotassiumPotassium | +2300% |
| Contains more CopperCopper | +637.9% |
| Contains less SodiumSodium | -24.5% |
| Contains more ManganeseManganese | +174.2% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +534.1% |
| Contains more Vitamin B2Vitamin B2 | +10650% |
| Contains more Vitamin B3Vitamin B3 | +225.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B5Vitamin B5 | +153.6% |
| Contains more Vitamin B6Vitamin B6 | +131% |
| Contains more CholineCholine | +183% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +1260% |
| Contains more WaterWater | +284.2% |
| Contains more CarbsCarbs | +540.4% |
| Contains more OtherOther | +478.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1121.9% |
| Contains more Poly. FatPolyunsaturated fat | +752% |
| Contains less Sat. FatSaturated fat | -92% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +10037.9% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Magnesium | 26mg | 242mg | 51% |
| Copper | 0.066mg | 0.487mg | 47% |
| Manganese | 0.558mg | 1.53mg | 42% |
| Potassium | 61mg | 1464mg | 41% |
| Vitamin B6 | 0.29mg | 0.67mg | 29% |
| Selenium | 5µg | 17.8µg | 23% |
| Carbs | 11.67g | 74.73g | 21% |
| Vitamin B1 | 0.26mg | 0.041mg | 18% |
| Fructose | 0g | 12.79g | 16% |
| Vitamin B2 | 0.215mg | 0.002mg | 16% |
| Iron | 5.96mg | 4.72mg | 16% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B3 | 3.025mg | 0.93mg | 13% |
| Calcium | 80mg | 205mg | 13% |
| Calories | 68kcal | 290kcal | 11% |
| Folate | 44µg | 0µg | 11% |
| Vitamin B5 | 0.317mg | 0.804mg | 10% |
| Fiber | 1.7g | 0g | 7% |
| Phosphorus | 77mg | 31mg | 7% |
| Protein | 2.37g | 0g | 5% |
| Starch | 10.37g | 4% | |
| Polyunsaturated fat | 0.426g | 0.05g | 3% |
| Zinc | 0.62mg | 0.29mg | 3% |
| Choline | 4.7mg | 13.3mg | 2% |
| Fats | 1.36g | 0.1g | 2% |
| Monounsaturated fat | 0.391g | 0.032g | 1% |
| Sodium | 49mg | 37mg | 1% |
| Saturated fat | 0.226g | 0.018g | 1% |
| Net carbs | 9.97g | 74.73g | N/A |
| Sugar | 0.46g | 74.72g | N/A |
| Vitamin E | 0.07mg | 0mg | 0% |
| Vitamin K | 0.4µg | 0µg | 0% |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
18%
Minerals Daily Need Coverage Score
45%
103%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 74.26g)
Which food is lower in glycemic index?
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal is cheaper (difference - $2)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Sodium?
Molasses contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Molasses is lower in Saturated fat (difference - 0.208g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.