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Potato salad vs. Molasses — In-Depth Nutrition Comparison

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How are potato salad and molasses different?

  • Molasses are higher than potato salad in manganese, magnesium, iron, copper, vitamin B6, potassium, selenium, and calcium.
  • Molasses cover your daily need for manganese, 62% more than potato salad.

Potato salad, home-prepared and Molasses types were used in this article.

Infographic

Potato salad vs Molasses infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more PhosphorusPhosphorus +67.7%
Contains more MagnesiumMagnesium +1513.3%
Contains more CalciumCalcium +978.9%
Contains more PotassiumPotassium +476.4%
Contains more IronIron +626.2%
Contains more CopperCopper +312.7%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +1414.9%
Contains more SeleniumSelenium +334.1%
~equal in Zinc ~0.29mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +87.8%
Contains more Vitamin B2Vitamin B2 +2900%
Contains more FolateFolate +∞%
Contains more Vitamin B5Vitamin B5 +50.6%
Contains more Vitamin B6Vitamin B6 +375.2%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.93mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +8100%
Contains more WaterWater +247.5%
Contains more CarbsCarbs +569%
Contains more OtherOther +69.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +7650%
Contains more Poly. FatPolyunsaturated fat +7374%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Molasses DV% diff.
Manganese 0.101mg 1.53mg 62%
Magnesium 15mg 242mg 54%
Iron 0.65mg 4.72mg 51%
Vitamin B6 0.141mg 0.67mg 41%
Copper 0.118mg 0.487mg 41%
Potassium 254mg 1464mg 36%
Polyunsaturated fat 3.737g 0.05g 25%
Selenium 4.1µg 17.8µg 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 37mg 21%
Carbs 11.17g 74.73g 21%
Calcium 19mg 205mg 19%
Fructose 12.79g 16%
Fats 8.2g 0.1g 12%
Vitamin C 10mg 0mg 11%
Calories 143kcal 290kcal 7%
Saturated fat 1.429g 0.018g 6%
Monounsaturated fat 2.48g 0.032g 6%
Vitamin B5 0.534mg 0.804mg 5%
Fiber 1.3g 0g 5%
Protein 2.68g 0g 5%
Vitamin A 32µg 0µg 4%
Vitamin B2 0.06mg 0.002mg 4%
Phosphorus 52mg 31mg 3%
Vitamin B1 0.077mg 0.041mg 3%
Folate 7µg 0µg 2%
Choline 13.3mg 2%
Net carbs 9.87g 74.73g N/A
Sugar 74.72g N/A
Zinc 0.31mg 0.29mg 0%
Vitamin B3 0.89mg 0.93mg 0%
Tryptophan 0.042mg 0%
Threonine 0.116mg 0%
Isoleucine 0.141mg 0%
Leucine 0.202mg 0%
Lysine 0.171mg 0%
Methionine 0.066mg 0%
Phenylalanine 0.135mg 0%
Valine 0.172mg 0%
Histidine 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Molasses
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Potato salad
18%
Molasses
Minerals Daily Need Coverage Score
24%
Potato salad
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 74.72g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 45)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $2)
Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 492mg)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 1.411g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.