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Tomato sauce vs. Molasses — In-Depth Nutrition Comparison

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Differences between tomato sauce and molasses

  • Tomato sauce has more vitamin E, while molasses have more manganese, magnesium, iron, vitamin B6, copper, potassium, selenium, calcium, and vitamin B5.
  • Molasses' daily need coverage for manganese is 62% higher.

The food types used in this comparison are Tomato sauce, canned, no salt added and Molasses.

Infographic

Tomato sauce 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% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 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 -70.3%
Contains more MagnesiumMagnesium +1513.3%
Contains more CalciumCalcium +1364.3%
Contains more PotassiumPotassium +392.9%
Contains more IronIron +391.7%
Contains more CopperCopper +323.5%
Contains more ZincZinc +31.8%
Contains more PhosphorusPhosphorus +14.8%
Contains more ManganeseManganese +1254%
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.
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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
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 B2Vitamin B2 +3150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +70.8%
Contains more Vitamin B5Vitamin B5 +160.2%
Contains more Vitamin B6Vitamin B6 +583.7%
Contains more CholineCholine +34.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.93mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 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 +200%
Contains more WaterWater +317.4%
Contains more CarbsCarbs +1307.3%
Contains more OtherOther +72.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 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 +37.5%
Contains more Poly. FatPolyunsaturated fat +142%
Contains less Sat. FatSaturated fat -56.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 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 +41900%
Contains more GlucoseGlucose +554.9%
Contains more FructoseFructose +665.9%
~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.
Tomato sauce Molasses
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tomato sauce Molasses DV% diff.
Manganese 0.113mg 1.53mg 62%
Magnesium 15mg 242mg 54%
Iron 0.96mg 4.72mg 47%
Vitamin B6 0.098mg 0.67mg 44%
Copper 0.115mg 0.487mg 41%
Potassium 297mg 1464mg 34%
Selenium 0.6µg 17.8µg 31%
Carbs 5.31g 74.73g 23%
Calcium 14mg 205mg 19%
Fructose 1.67g 12.79g 14%
Calories 24kcal 290kcal 13%
Vitamin E 1.44mg 0mg 10%
Vitamin B5 0.309mg 0.804mg 10%
Vitamin C 7mg 0mg 8%
Fiber 1.5g 0g 6%
Vitamin B2 0.065mg 0.002mg 5%
Vitamin K 2.8µg 0µg 2%
Protein 1.2g 0g 2%
Folate 9µg 0µg 2%
Vitamin A 22µg 0µg 2%
Vitamin B1 0.024mg 0.041mg 1%
Choline 9.9mg 13.3mg 1%
Sodium 11mg 37mg 1%
Phosphorus 27mg 31mg 1%
Zinc 0.22mg 0.29mg 1%
Fats 0.3g 0.1g 0%
Net carbs 3.81g 74.73g N/A
Sugar 3.56g 74.72g N/A
Vitamin B3 0.991mg 0.93mg 0%
Saturated fat 0.041g 0.018g 0%
Monounsaturated fat 0.044g 0.032g 0%
Polyunsaturated fat 0.121g 0.05g 0%
Tryptophan 0.009mg 0%
Threonine 0.037mg 0%
Isoleucine 0.025mg 0%
Leucine 0.034mg 0%
Lysine 0.037mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.036mg 0%
Valine 0.025mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato sauce 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
12%
Tomato sauce
18%
Molasses
Minerals Daily Need Coverage Score
15%
Tomato sauce
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 71.16g)
Which food contains less Sodium?
Tomato sauce
Tomato sauce contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 31)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $2)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.023g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.