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  6. Oat vs. Molasses

Oat vs. Molasses — In-Depth Nutrition Comparison

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Important differences between Oat and Molasses

  • Oat has more Manganese, Phosphorus, Vitamin B1, Fiber, Zinc, and Copper, however, Molasses has more Vitamin B6, Potassium, Magnesium, and Calcium.
  • Oat's daily need coverage for Manganese is 147% more.

The food varieties used in the comparison are Oats and Molasses.

Infographic

Oat 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.
Oat
Oat
5
:
4
Molasses
Molasses
Contains more Phosphorus +1587.1%
Contains less Sodium -94.6%
Contains more Zinc +1269%
Contains more Copper +28.5%
Contains more Manganese +221.3%
Contains more Calcium +279.6%
Contains more Magnesium +36.7%
Contains more Potassium +241.3%
Equal in Iron - 4.72
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Molasses
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains more Phosphorus +1587.1%
Contains less Sodium -94.6%
Contains more Zinc +1269%
Contains more Copper +28.5%
Contains more Manganese +221.3%
Contains more Calcium +279.6%
Contains more Magnesium +36.7%
Contains more Potassium +241.3%
Equal in Iron - 4.72

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.
Oat
Oat
5
:
3
Molasses
Molasses
Contains more Vitamin B1 +1761%
Contains more Vitamin B2 +6850%
Contains more Vitamin B5 +67.8%
Contains more Folate +∞%
Contains more Vitamin B6 +463%
Equal in Vitamin B3 - 0.93
Oat
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% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +1761%
Contains more Vitamin B2 +6850%
Contains more Vitamin B5 +67.8%
Contains more Folate +∞%
Contains more Vitamin B6 +463%
Equal in Vitamin B3 - 0.93

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
2
:
3
Molasses
Molasses
Contains more Protein +∞%
Contains more Fats +6800%
Contains more Carbs +12.8%
Contains more Water +166.1%
Contains more Other +91.9%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +6800%
Contains more Carbs +12.8%
Contains more Water +166.1%
Contains more Other +91.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Molasses
Molasses
Contains more Monounsaturated Fat +6706.3%
Contains more Polyunsaturated fat +4970%
Contains less Saturated Fat -98.5%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Molasses
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +6706.3%
Contains more Polyunsaturated fat +4970%
Contains less Saturated 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.
Oat Molasses
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Molasses Opinion
Net carbs 55.67g 74.73g Molasses
Protein 16.89g 0g Oat
Fats 6.9g 0.1g Oat
Carbs 66.27g 74.73g Molasses
Calories 389kcal 290kcal Oat
Fructose 12.79g Molasses
Sugar 74.72g Oat
Fiber 10.6g 0g Oat
Calcium 54mg 205mg Molasses
Iron 4.72mg 4.72mg
Magnesium 177mg 242mg Molasses
Phosphorus 523mg 31mg Oat
Potassium 429mg 1464mg Molasses
Sodium 2mg 37mg Oat
Zinc 3.97mg 0.29mg Oat
Copper 0.626mg 0.487mg Oat
Manganese 4.916mg 1.53mg Oat
Selenium 17.8µg Molasses
Vitamin B1 0.763mg 0.041mg Oat
Vitamin B2 0.139mg 0.002mg Oat
Vitamin B3 0.961mg 0.93mg Oat
Vitamin B5 1.349mg 0.804mg Oat
Vitamin B6 0.119mg 0.67mg Molasses
Folate 56µg 0µg Oat
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Saturated Fat 1.217g 0.018g Molasses
Monounsaturated Fat 2.178g 0.032g Oat
Polyunsaturated fat 2.535g 0.05g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
19%
Molasses
Minerals Daily Need Coverage Score
154%
Oat
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 74.72g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 59)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.4)
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 1.199g)
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.
Which food is richer in vitamins?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.