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Sugar vs. Molasses — In-Depth Nutrition Comparison

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How are Sugar and Molasses different?

  • Molasses have more Manganese, Iron, Magnesium, Copper, Vitamin B6, Potassium, Selenium, Calcium, Vitamin B5, and Vitamin B3 than Sugar.
  • Daily need coverage for Manganese from Molasses is 66% higher.

Sugars, granulated and Molasses are the varieties used in this article.

Infographic

Sugar 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.
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
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 less SodiumSodium -97.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +20400%
Contains more PotassiumPotassium +73100%
Contains more IronIron +9340%
Contains more CopperCopper +6857.1%
Contains more ZincZinc +2800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +38150%
Contains more SeleniumSelenium +2866.7%

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.
Sugar
1
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% 0% 4.4% 0% 0% 0% 0% 0% 0% 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 B2Vitamin B2 +850%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 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 CarbsCarbs +33.8%
Contains more FatsFats +∞%
Contains more WaterWater +109250%
Contains more OtherOther +∞%
~equal in Protein ~0g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 SucroseSucrose +239.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sugar Molasses Opinion
Calories 387kcal 290kcal Sugar
Fats 0g 0.1g Molasses
Net carbs 99.98g 74.73g Sugar
Carbs 99.98g 74.73g Sugar
Magnesium 0mg 242mg Molasses
Calcium 1mg 205mg Molasses
Potassium 2mg 1464mg Molasses
Iron 0.05mg 4.72mg Molasses
Sugar 99.8g 74.72g Molasses
Copper 0.007mg 0.487mg Molasses
Zinc 0.01mg 0.29mg Molasses
Phosphorus 0mg 31mg Molasses
Sodium 1mg 37mg Sugar
Manganese 0.004mg 1.53mg Molasses
Selenium 0.6µg 17.8µg Molasses
Vitamin B1 0mg 0.041mg Molasses
Vitamin B2 0.019mg 0.002mg Sugar
Vitamin B3 0mg 0.93mg Molasses
Vitamin B5 0mg 0.804mg Molasses
Vitamin B6 0mg 0.67mg Molasses
Choline 0mg 13.3mg Molasses
Saturated Fat 0g 0.018g Sugar
Monounsaturated Fat 0g 0.032g Molasses
Polyunsaturated fat 0g 0.05g Molasses
Fructose 0g 12.79g Molasses

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar 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
0%
Sugar
18%
Molasses
Minerals Daily Need Coverage Score
1%
Sugar
103%
Molasses

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Sugar
Sugar is lower in glycemic index (difference - 65)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $1.9)
Which food is lower in Sugar?
Molasses
Molasses is lower in Sugar (difference - 25.08g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is richer in vitamins?
Molasses
Molasses is relatively richer in vitamins
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.