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  6. Pacific saury raw vs. Molasses

Pacific saury raw vs. Molasses — In-Depth Nutrition Comparison

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What are the main differences between Pacific saury raw and Molasses?

  • Pacific saury raw is richer in Vitamin B12, Phosphorus, and Vitamin D, yet Molasses are richer in Manganese, Iron, Magnesium, Copper, Vitamin B6, Potassium, and Calcium.
  • Pacific saury raw's daily need coverage for Vitamin B12 is 83% higher.

We used Fish, pike, northern, raw and Molasses types in this comparison.

Infographic

Pacific saury raw 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.
Pacific saury raw
Pacific saury raw
2
:
8
Molasses
Molasses
Contains more Phosphorus +609.7%
Contains more Zinc +131%
Contains more Calcium +259.6%
Contains more Iron +758.2%
Contains more Magnesium +680.6%
Contains more Potassium +465.3%
Contains more Copper +854.9%
Contains more Manganese +537.5%
Contains more Selenium +41.3%
Equal in Sodium - 37
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Molasses
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains more Phosphorus +609.7%
Contains more Zinc +131%
Contains more Calcium +259.6%
Contains more Iron +758.2%
Contains more Magnesium +680.6%
Contains more Potassium +465.3%
Contains more Copper +854.9%
Contains more Manganese +537.5%
Contains more Selenium +41.3%
Equal in Sodium - 37

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.
Pacific saury raw
Pacific saury raw
10
:
2
Molasses
Molasses
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B2 +3050%
Contains more Vitamin B3 +147.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +472.6%
Equal in Vitamin B5 - 0.804
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 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 D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +41.5%
Contains more Vitamin B2 +3050%
Contains more Vitamin B3 +147.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +472.6%
Equal in Vitamin B5 - 0.804

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
3
:
2
Molasses
Molasses
Contains more Protein +∞%
Contains more Fats +590%
Contains more Water +260.9%
Contains more Carbs +∞%
Contains more Other +192%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +590%
Contains more Water +260.9%
Contains more Carbs +∞%
Contains more Other +192%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
1
Molasses
Molasses
Contains more Monounsaturated Fat +390.6%
Contains more Polyunsaturated fat +304%
Contains less Saturated Fat -84.7%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Molasses
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +390.6%
Contains more Polyunsaturated fat +304%
Contains less Saturated Fat -84.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Molasses
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Pacific saury raw Molasses Opinion
Net carbs 0g 74.73g Molasses
Protein 19.26g 0g Pacific saury raw
Fats 0.69g 0.1g Pacific saury raw
Carbs 0g 74.73g Molasses
Calories 88kcal 290kcal Molasses
Fructose 12.79g Molasses
Sugar 0g 74.72g Pacific saury raw
Calcium 57mg 205mg Molasses
Iron 0.55mg 4.72mg Molasses
Magnesium 31mg 242mg Molasses
Phosphorus 220mg 31mg Pacific saury raw
Potassium 259mg 1464mg Molasses
Sodium 39mg 37mg Molasses
Zinc 0.67mg 0.29mg Pacific saury raw
Copper 0.051mg 0.487mg Molasses
Manganese 0.24mg 1.53mg Molasses
Selenium 12.6µg 17.8µg Molasses
Vitamin A 70IU 0IU Pacific saury raw
Vitamin A RAE 21µg 0µg Pacific saury raw
Vitamin E 0.2mg 0mg Pacific saury raw
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 0mg Pacific saury raw
Vitamin B1 0.058mg 0.041mg Pacific saury raw
Vitamin B2 0.063mg 0.002mg Pacific saury raw
Vitamin B3 2.3mg 0.93mg Pacific saury raw
Vitamin B5 0.75mg 0.804mg Molasses
Vitamin B6 0.117mg 0.67mg Molasses
Folate 15µg 0µg Pacific saury raw
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg 0µg Pacific saury raw
Tryptophan 0.216mg Pacific saury raw
Threonine 0.844mg Pacific saury raw
Isoleucine 0.887mg Pacific saury raw
Leucine 1.565mg Pacific saury raw
Lysine 1.768mg Pacific saury raw
Methionine 0.57mg Pacific saury raw
Phenylalanine 0.752mg Pacific saury raw
Valine 0.992mg Pacific saury raw
Histidine 0.567mg Pacific saury raw
Cholesterol 39mg 0mg Molasses
Saturated Fat 0.118g 0.018g Molasses
Omega-3 - DHA 0.074g 0g Pacific saury raw
Omega-3 - EPA 0.033g 0g Pacific saury raw
Omega-3 - DPA 0.014g 0g Pacific saury raw
Monounsaturated Fat 0.157g 0.032g Pacific saury raw
Polyunsaturated fat 0.202g 0.05g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Molasses
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
42%
Pacific saury raw
19%
Molasses
Minerals Daily Need Coverage Score
32%
Pacific saury raw
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 74.72g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $2)
Which food is richer in vitamins?
Pacific saury raw
Pacific saury raw is relatively richer in vitamins
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 0.1g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.