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  6. Sweet potato vs. Molasses

Sweet potato vs. Molasses — In-Depth Nutrition Comparison

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Differences between sweet potato and molasses

  • Sweet potato has more vitamin A and fiber, while molasses have more manganese, magnesium, iron, copper, vitamin B6, potassium, selenium, and calcium.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.

The food types used in this comparison are Sweet potato, raw, unprepared and Molasses.

Infographic

Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 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 more PhosphorusPhosphorus +51.6%
Contains more MagnesiumMagnesium +868%
Contains more CalciumCalcium +583.3%
Contains more PotassiumPotassium +334.4%
Contains more IronIron +673.8%
Contains more CopperCopper +222.5%
Contains less SodiumSodium -32.7%
Contains more ManganeseManganese +493%
Contains more SeleniumSelenium +2866.7%
~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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +90.2%
Contains more Vitamin B2Vitamin B2 +2950%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B3Vitamin B3 +67%
Contains more Vitamin B6Vitamin B6 +220.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.804mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.3mg

All nutrients comparison - raw data values

Nutrient Sweet potato Molasses DV% diff.
Vitamin A 709µg 0µg 79%
Manganese 0.258mg 1.53mg 55%
Magnesium 25mg 242mg 52%
Iron 0.61mg 4.72mg 51%
Copper 0.151mg 0.487mg 37%
Vitamin B6 0.209mg 0.67mg 35%
Potassium 337mg 1464mg 33%
Selenium 0.6µg 17.8µg 31%
Carbs 20.12g 74.73g 18%
Calcium 30mg 205mg 18%
Fructose 0.7g 12.79g 15%
Fiber 3g 0g 12%
Calories 86kcal 290kcal 10%
Starch 12.65g 5%
Vitamin B2 0.061mg 0.002mg 5%
Vitamin B1 0.078mg 0.041mg 3%
Vitamin C 2.4mg 0mg 3%
Protein 1.57g 0g 3%
Folate 11µg 0µg 3%
Phosphorus 47mg 31mg 2%
Vitamin B3 0.557mg 0.93mg 2%
Vitamin E 0.26mg 0mg 2%
Vitamin K 1.8µg 0µg 2%
Sodium 55mg 37mg 1%
Fats 0.05g 0.1g 0%
Net carbs 17.12g 74.73g N/A
Sugar 4.18g 74.72g N/A
Zinc 0.3mg 0.29mg 0%
Vitamin B5 0.8mg 0.804mg 0%
Choline 12.3mg 13.3mg 0%
Saturated fat 0.018g 0.018g 0%
Monounsaturated fat 0.001g 0.032g 0%
Polyunsaturated fat 0.014g 0.05g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 WaterWater +253.4%
Contains more FatsFats +100%
Contains more CarbsCarbs +271.4%
Contains more OtherOther +236.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 +3100%
Contains more Poly. FatPolyunsaturated fat +257.1%
~equal in Saturated fat ~0.018g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 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 StarchStarch +∞%
Contains more SucroseSucrose +1066.7%
Contains more GlucoseGlucose +1141.7%
Contains more FructoseFructose +1727.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.