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  6. Onion vs. Molasses

Onion vs. Molasses — In-Depth Nutrition Comparison

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What are the main differences between Onion and Molasses?

  • Onion is richer in Vitamin C, yet Molasses are richer in Manganese, Iron, Magnesium, Copper, Vitamin B6, Potassium, Selenium, Calcium, and Vitamin B5.
  • Molasses' daily need coverage for Manganese is 61% higher.

We used Onions, raw and Molasses types in this comparison.

Infographic

Onion 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.
Onion
Onion
1
:
9
Molasses
Molasses
Contains less Sodium -89.2%
Contains more Calcium +791.3%
Contains more Iron +2147.6%
Contains more Magnesium +2320%
Contains more Potassium +902.7%
Contains more Zinc +70.6%
Contains more Copper +1148.7%
Contains more Manganese +1086%
Contains more Selenium +3460%
Equal in Phosphorus - 31
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Molasses
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains less Sodium -89.2%
Contains more Calcium +791.3%
Contains more Iron +2147.6%
Contains more Magnesium +2320%
Contains more Potassium +902.7%
Contains more Zinc +70.6%
Contains more Copper +1148.7%
Contains more Manganese +1086%
Contains more Selenium +3460%
Equal in Phosphorus - 31

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.
Onion
Onion
7
:
3
Molasses
Molasses
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B2 +1250%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +701.7%
Contains more Vitamin B5 +553.7%
Contains more Vitamin B6 +458.3%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 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 C +∞%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B2 +1250%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +701.7%
Contains more Vitamin B5 +553.7%
Contains more Vitamin B6 +458.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
:
2
Molasses
Molasses
Contains more Protein +∞%
Contains more Water +307.5%
Contains more Carbs +700.1%
Contains more Other +842.9%
Equal in Fats - 0.1
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 Water +307.5%
Contains more Carbs +700.1%
Contains more Other +842.9%
Equal in Fats - 0.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
0
:
3
Molasses
Molasses
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +194.1%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Molasses
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +146.2%
Contains more Polyunsaturated fat +194.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Onion
Onion
0
:
3
Molasses
Molasses
Contains more Sucrose +2869.7%
Contains more Glucose +505.1%
Contains more Fructose +891.5%
Onion
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 Sucrose +2869.7%
Contains more Glucose +505.1%
Contains more Fructose +891.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion Molasses
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 Onion Molasses Opinion
Net carbs 7.64g 74.73g Molasses
Protein 1.1g 0g Onion
Fats 0.1g 0.1g
Carbs 9.34g 74.73g Molasses
Calories 40kcal 290kcal Molasses
Fructose 1.29g 12.79g Molasses
Sugar 4.24g 74.72g Onion
Fiber 1.7g 0g Onion
Calcium 23mg 205mg Molasses
Iron 0.21mg 4.72mg Molasses
Magnesium 10mg 242mg Molasses
Phosphorus 29mg 31mg Molasses
Potassium 146mg 1464mg Molasses
Sodium 4mg 37mg Onion
Zinc 0.17mg 0.29mg Molasses
Copper 0.039mg 0.487mg Molasses
Manganese 0.129mg 1.53mg Molasses
Selenium 0.5µg 17.8µg Molasses
Vitamin A 2IU 0IU Onion
Vitamin E 0.02mg 0mg Onion
Vitamin C 7.4mg 0mg Onion
Vitamin B1 0.046mg 0.041mg Onion
Vitamin B2 0.027mg 0.002mg Onion
Vitamin B3 0.116mg 0.93mg Molasses
Vitamin B5 0.123mg 0.804mg Molasses
Vitamin B6 0.12mg 0.67mg Molasses
Folate 19µg 0µg Onion
Vitamin K 0.4µg 0µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.042g 0.018g Molasses
Monounsaturated Fat 0.013g 0.032g Molasses
Polyunsaturated fat 0.017g 0.05g Molasses

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Molasses
Low Fats diet Equal
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
8%
Onion
19%
Molasses
Minerals Daily Need Coverage Score
8%
Onion
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 70.48g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 15)
Which food is cheaper?
Onion
Onion is cheaper (difference - $1.8)
Which food is richer in vitamins?
Onion
Onion is relatively richer in vitamins
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 0.024g)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.