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Wheat vs. Molasses — In-Depth Nutrition Comparison

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Significant differences between wheat and molasses

  • Wheat has more selenium, phosphorus, manganese, vitamin B3, zinc, and vitamin B1; however, molasses are richer in potassium, magnesium, vitamin B6, and calcium.
  • Wheat covers your daily selenium needs 130% more than molasses.
  • Molasses have 16 times less phosphorus than wheat . Wheat has 508mg of phosphorus, while molasses have 31mg.

Specific food types used in this comparison are Wheat, durum and Molasses.

Infographic

Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 CopperCopper +13.6%
Contains more ZincZinc +1334.5%
Contains more PhosphorusPhosphorus +1538.7%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +96.9%
Contains more SeleniumSelenium +402.2%
Contains more MagnesiumMagnesium +68.1%
Contains more CalciumCalcium +502.9%
Contains more PotassiumPotassium +239.7%
Contains more IronIron +34.1%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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 B1Vitamin B1 +922%
Contains more Vitamin B2Vitamin B2 +5950%
Contains more Vitamin B3Vitamin B3 +624.5%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more FolateFolate +∞%
Contains more Vitamin B6Vitamin B6 +59.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +2370%
Contains more WaterWater +99.9%
Contains more OtherOther +85.4%
~equal in Carbs ~74.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 +975%
Contains more Poly. FatPolyunsaturated fat +1856%
Contains less Sat. FatSaturated fat -96%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Molasses DV% diff.
Selenium 89.4µg 17.8µg 130%
Phosphorus 508mg 31mg 68%
Manganese 3.012mg 1.53mg 64%
Vitamin B3 6.738mg 0.93mg 36%
Zinc 4.16mg 0.29mg 35%
Vitamin B1 0.419mg 0.041mg 32%
Potassium 431mg 1464mg 30%
Protein 13.68g 0g 27%
Magnesium 144mg 242mg 23%
Vitamin B6 0.419mg 0.67mg 19%
Calcium 34mg 205mg 17%
Fructose 12.79g 16%
Iron 3.52mg 4.72mg 15%
Folate 43µg 0µg 11%
Vitamin B2 0.121mg 0.002mg 9%
Copper 0.553mg 0.487mg 7%
Polyunsaturated fat 0.978g 0.05g 6%
Fats 2.47g 0.1g 4%
Vitamin B5 0.935mg 0.804mg 3%
Sodium 2mg 37mg 2%
Saturated fat 0.454g 0.018g 2%
Calories 339kcal 290kcal 2%
Choline 13.3mg 2%
Carbs 71.13g 74.73g 1%
Monounsaturated fat 0.344g 0.032g 1%
Net carbs 71.13g 74.73g N/A
Sugar 74.72g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Molasses
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
18%
Molasses
Minerals Daily Need Coverage Score
168%
Wheat
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 74.72g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.436g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.