Oats vs. Molasses — In-Depth Nutrition Comparison
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Important differences between oats and molasses
- Oats have more manganese, phosphorus, vitamin B1, fiber, zinc, and copper; however, molasses have more vitamin B6, potassium, magnesium, and calcium.
- Oats' daily need coverage for manganese is 147% more.
The food varieties used in the comparison are Oats and Molasses.
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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 CopperCopper | +28.5% |
| Contains more ZincZinc | +1269% |
| Contains more PhosphorusPhosphorus | +1587.1% |
| Contains less SodiumSodium | -94.6% |
| Contains more ManganeseManganese | +221.3% |
| Contains more MagnesiumMagnesium | +36.7% |
| Contains more CalciumCalcium | +279.6% |
| Contains more PotassiumPotassium | +241.3% |
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 B1Vitamin B1 | +1761% |
| Contains more Vitamin B2Vitamin B2 | +6850% |
| Contains more Vitamin B5Vitamin B5 | +67.8% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B6Vitamin B6 | +463% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +6800% |
| Contains more CarbsCarbs | +12.8% |
| Contains more WaterWater | +166.1% |
| Contains more OtherOther | +91.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6706.3% |
| Contains more Poly. FatPolyunsaturated fat | +4970% |
| Contains less Sat. FatSaturated fat | -98.5% |
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 4.916mg | 1.53mg | 147% |
| Phosphorus | 523mg | 31mg | 70% |
| Vitamin B1 | 0.763mg | 0.041mg | 60% |
| Fiber | 10.6g | 0g | 42% |
| Vitamin B6 | 0.119mg | 0.67mg | 42% |
| Protein | 16.89g | 0g | 34% |
| Zinc | 3.97mg | 0.29mg | 33% |
| Selenium | 17.8µg | 32% | |
| Potassium | 429mg | 1464mg | 30% |
| Polyunsaturated fat | 2.535g | 0.05g | 17% |
| Fructose | 12.79g | 16% | |
| Magnesium | 177mg | 242mg | 15% |
| Calcium | 54mg | 205mg | 15% |
| Copper | 0.626mg | 0.487mg | 15% |
| Folate | 56µg | 0µg | 14% |
| Vitamin B5 | 1.349mg | 0.804mg | 11% |
| Vitamin B2 | 0.139mg | 0.002mg | 11% |
| Fats | 6.9g | 0.1g | 10% |
| Calories | 389kcal | 290kcal | 5% |
| Saturated fat | 1.217g | 0.018g | 5% |
| Monounsaturated fat | 2.178g | 0.032g | 5% |
| Carbs | 66.27g | 74.73g | 3% |
| Sodium | 2mg | 37mg | 2% |
| Choline | 13.3mg | 2% | |
| Net carbs | 55.67g | 74.73g | N/A |
| Iron | 4.72mg | 4.72mg | 0% |
| Sugar | 74.72g | N/A | |
| Vitamin B3 | 0.961mg | 0.93mg | 0% |
| Tryptophan | 0.234mg | 0% | |
| Threonine | 0.575mg | 0% | |
| Isoleucine | 0.694mg | 0% | |
| Leucine | 1.284mg | 0% | |
| Lysine | 0.701mg | 0% | |
| Methionine | 0.312mg | 0% | |
| Phenylalanine | 0.895mg | 0% | |
| Valine | 0.937mg | 0% | |
| Histidine | 0.405mg | 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
30%
18%
Minerals Daily Need Coverage Score
154%
103%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 74.72g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Oats is lower in glycemic index (difference - 59)
Which food is cheaper?
Oats is cheaper (difference - $1.4)
Which food is lower in Saturated fat?
Molasses is lower in Saturated fat (difference - 1.199g)
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.
Which food is richer in vitamins?
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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.