Potato vs. Molasses — In-Depth Nutrition Comparison
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How are potatoes and molasses different?
- Potatoes are richer in vitamin C and fiber, while molasses are higher in manganese, magnesium, iron, copper, selenium, vitamin B6, potassium, and calcium.
- Molasses cover your daily need for manganese, 57% more than potatoes.
Potatoes, baked, flesh and skin, without salt and Molasses types were used in this article.
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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 ZincZinc | +24.1% |
| Contains more PhosphorusPhosphorus | +125.8% |
| Contains less SodiumSodium | -73% |
| Contains more MagnesiumMagnesium | +764.3% |
| Contains more CalciumCalcium | +1266.7% |
| Contains more PotassiumPotassium | +173.6% |
| Contains more IronIron | +337% |
| Contains more CopperCopper | +312.7% |
| Contains more ManganeseManganese | +598.6% |
| Contains more SeleniumSelenium | +4350% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +56.1% |
| Contains more Vitamin B2Vitamin B2 | +2300% |
| Contains more Vitamin B3Vitamin B3 | +51.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +11.3% |
| Contains more Vitamin B5Vitamin B5 | +113.8% |
| Contains more Vitamin B6Vitamin B6 | +115.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +30% |
| Contains more WaterWater | +242.4% |
| Contains more CarbsCarbs | +253.3% |
| Contains more OtherOther | +148.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +14% |
| Contains less Sat. FatSaturated fat | -47.1% |
| Contains more Mono. FatMonounsaturated fat | +966.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +7250% |
| Contains more GlucoseGlucose | +2609.1% |
| Contains more FructoseFructose | +3661.8% |
~equal in
Lactose
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~equal in
Maltose
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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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| Rich in vitamins |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.219mg | 1.53mg | 57% |
| Magnesium | 28mg | 242mg | 51% |
| Iron | 1.08mg | 4.72mg | 46% |
| Copper | 0.118mg | 0.487mg | 41% |
| Selenium | 0.4µg | 17.8µg | 32% |
| Vitamin B6 | 0.311mg | 0.67mg | 28% |
| Potassium | 535mg | 1464mg | 27% |
| Calcium | 15mg | 205mg | 19% |
| Carbs | 21.15g | 74.73g | 18% |
| Fructose | 0.34g | 12.79g | 16% |
| Vitamin C | 9.6mg | 0mg | 11% |
| Calories | 93kcal | 290kcal | 10% |
| Fiber | 2.2g | 0g | 9% |
| Vitamin B5 | 0.376mg | 0.804mg | 9% |
| Folate | 28µg | 0µg | 7% |
| Starch | 17.27g | 7% | |
| Phosphorus | 70mg | 31mg | 6% |
| Protein | 2.5g | 0g | 5% |
| Vitamin B2 | 0.048mg | 0.002mg | 4% |
| Vitamin B3 | 1.41mg | 0.93mg | 3% |
| Vitamin K | 2µg | 0µg | 2% |
| Vitamin B1 | 0.064mg | 0.041mg | 2% |
| Sodium | 10mg | 37mg | 1% |
| Zinc | 0.36mg | 0.29mg | 1% |
| Fats | 0.13g | 0.1g | 0% |
| Net carbs | 18.95g | 74.73g | N/A |
| Sugar | 1.18g | 74.72g | N/A |
| Vitamin E | 0.04mg | 0mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Choline | 14.8mg | 13.3mg | 0% |
| Saturated fat | 0.034g | 0.018g | 0% |
| Monounsaturated fat | 0.003g | 0.032g | 0% |
| Polyunsaturated fat | 0.057g | 0.05g | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.081mg | 0% | |
| Isoleucine | 0.08mg | 0% | |
| Leucine | 0.119mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.099mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.042mg | 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
17%
18%
Minerals Daily Need Coverage Score
22%
103%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 73.54g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato is cheaper (difference - $1.8)
Which food is richer in vitamins?
Potato is relatively richer in vitamins
Which food is lower in Saturated fat?
Molasses is lower in Saturated fat (difference - 0.016g)
Which food is richer in minerals?
Molasses is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)