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  6. Wafer vs. Molasses

Wafer vs. Molasses — In-Depth Nutrition Comparison

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Differences between Wafer and Molasses

  • Wafer has more Vitamin B2, and Phosphorus, while Molasses has more Vitamin B6, Magnesium, Potassium, Manganese, Selenium, and Calcium.
  • Molasses' daily need coverage for Vitamin B6 is 48% higher.
  • Molasses contain 236 times less Saturated Fat than Wafer. Wafer contains 4.241g of Saturated Fat, while Molasses contain 0.018g.

The food types used in this comparison are Cookies, chocolate wafers and Molasses.

Infographic

Wafer 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.
Wafer
Wafer
2
:
8
Molasses
Molasses
Contains more Phosphorus +325.8%
Contains more Zinc +275.9%
Contains more Calcium +561.3%
Contains more Iron +17.7%
Contains more Magnesium +356.6%
Contains more Potassium +597.1%
Contains less Sodium -93.6%
Contains more Manganese +119.8%
Contains more Selenium +212.3%
Equal in Copper - 0.487
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Molasses
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains more Phosphorus +325.8%
Contains more Zinc +275.9%
Contains more Calcium +561.3%
Contains more Iron +17.7%
Contains more Magnesium +356.6%
Contains more Potassium +597.1%
Contains less Sodium -93.6%
Contains more Manganese +119.8%
Contains more Selenium +212.3%
Equal in Copper - 0.487

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.
Wafer
Wafer
8
:
2
Molasses
Molasses
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +395.1%
Contains more Vitamin B2 +13200%
Contains more Vitamin B3 +207.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +111%
Contains more Vitamin B6 +1213.7%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Molasses
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 11% 1% 18% 49% 155% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +395.1%
Contains more Vitamin B2 +13200%
Contains more Vitamin B3 +207.3%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +111%
Contains more Vitamin B6 +1213.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
:
3
Molasses
Molasses
Contains more Protein +∞%
Contains more Fats +14100%
Contains more Water +386%
Contains more Other +65%
Equal in Carbs - 74.73
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Molasses
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more Protein +∞%
Contains more Fats +14100%
Contains more Water +386%
Contains more Other +65%
Equal in Carbs - 74.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Molasses
Molasses
Contains more Monounsaturated Fat +15103.1%
Contains more Polyunsaturated fat +8206%
Contains less Saturated Fat -99.6%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Molasses
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +15103.1%
Contains more Polyunsaturated fat +8206%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Molasses Opinion
Net carbs 69.3g 74.73g Molasses
Protein 6.6g 0g Wafer
Fats 14.2g 0.1g Wafer
Carbs 72.7g 74.73g Molasses
Calories 433kcal 290kcal Wafer
Fructose 12.79g Molasses
Sugar 37.43g 74.72g Wafer
Fiber 3.4g 0g Wafer
Calcium 31mg 205mg Molasses
Iron 4.01mg 4.72mg Molasses
Magnesium 53mg 242mg Molasses
Phosphorus 132mg 31mg Wafer
Potassium 210mg 1464mg Molasses
Sodium 580mg 37mg Molasses
Zinc 1.09mg 0.29mg Wafer
Copper 0.463mg 0.487mg Molasses
Manganese 0.696mg 1.53mg Molasses
Selenium 5.7µg 17.8µg Molasses
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0mg Wafer
Vitamin B1 0.203mg 0.041mg Wafer
Vitamin B2 0.266mg 0.002mg Wafer
Vitamin B3 2.858mg 0.93mg Wafer
Vitamin B5 0.381mg 0.804mg Molasses
Vitamin B6 0.051mg 0.67mg Molasses
Folate 47µg 0µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 0µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 2mg 0mg Molasses
Saturated Fat 4.241g 0.018g Molasses
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.032g Wafer
Polyunsaturated fat 4.153g 0.05g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Molasses
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
19%
Molasses
Minerals Daily Need Coverage Score
65%
Wafer
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Wafer
Wafer is lower in Sugar (difference - 37.29g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 61)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food contains less Sodium?
Molasses
Molasses contains less Sodium (difference - 543mg)
Which food is lower in Cholesterol?
Molasses
Molasses is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 4.223g)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.