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  6. Wild rice raw vs. Molasses

Wild rice raw vs. Molasses — In-Depth Nutrition Comparison

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Important differences between Wild rice raw and Molasses

  • Wild rice raw has more Phosphorus, Zinc, Vitamin B3, Fiber, Folate, and Vitamin B2, however, Molasses has more Iron, Potassium, Selenium, and Vitamin B6.
  • Wild rice raw's daily need coverage for Phosphorus is 57% more.

The food varieties used in the comparison are Wild rice, raw and Molasses.

Infographic

Wild rice raw 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.
Wild rice raw
Wild rice raw
4
:
6
Molasses
Molasses
Contains more Phosphorus +1296.8%
Contains less Sodium -81.1%
Contains more Zinc +1955.2%
Contains more Calcium +876.2%
Contains more Iron +140.8%
Contains more Magnesium +36.7%
Contains more Potassium +242.9%
Contains more Manganese +15.1%
Contains more Selenium +535.7%
Equal in Copper - 0.487
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Molasses
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains more Phosphorus +1296.8%
Contains less Sodium -81.1%
Contains more Zinc +1955.2%
Contains more Calcium +876.2%
Contains more Iron +140.8%
Contains more Magnesium +36.7%
Contains more Potassium +242.9%
Contains more Manganese +15.1%
Contains more Selenium +535.7%
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.
Wild rice raw
Wild rice raw
8
:
1
Molasses
Molasses
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +180.5%
Contains more Vitamin B2 +13000%
Contains more Vitamin B3 +624%
Contains more Vitamin B5 +33.6%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +71.4%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 +180.5%
Contains more Vitamin B2 +13000%
Contains more Vitamin B3 +624%
Contains more Vitamin B5 +33.6%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B6 +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
2
Molasses
Molasses
Contains more Protein +∞%
Contains more Fats +980%
Contains more Water +181.8%
Contains more Other +115.7%
Equal in Carbs - 74.73
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +980%
Contains more Water +181.8%
Contains more Other +115.7%
Equal in Carbs - 74.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Molasses
Molasses
Contains more Monounsaturated Fat +396.9%
Contains more Polyunsaturated fat +1252%
Contains less Saturated Fat -88.5%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Molasses
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +396.9%
Contains more Polyunsaturated fat +1252%
Contains less Saturated Fat -88.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
0
:
3
Molasses
Molasses
Contains more Sucrose +4288.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
Wild rice raw
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Molasses
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 Sucrose +4288.1%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Molasses Opinion
Net carbs 68.7g 74.73g Molasses
Protein 14.73g 0g Wild rice raw
Fats 1.08g 0.1g Wild rice raw
Carbs 74.9g 74.73g Wild rice raw
Calories 357kcal 290kcal Wild rice raw
Fructose 12.79g Molasses
Sugar 2.5g 74.72g Wild rice raw
Fiber 6.2g 0g Wild rice raw
Calcium 21mg 205mg Molasses
Iron 1.96mg 4.72mg Molasses
Magnesium 177mg 242mg Molasses
Phosphorus 433mg 31mg Wild rice raw
Potassium 427mg 1464mg Molasses
Sodium 7mg 37mg Wild rice raw
Zinc 5.96mg 0.29mg Wild rice raw
Copper 0.524mg 0.487mg Wild rice raw
Manganese 1.329mg 1.53mg Molasses
Selenium 2.8µg 17.8µg Molasses
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0mg Wild rice raw
Vitamin B1 0.115mg 0.041mg Wild rice raw
Vitamin B2 0.262mg 0.002mg Wild rice raw
Vitamin B3 6.733mg 0.93mg Wild rice raw
Vitamin B5 1.074mg 0.804mg Wild rice raw
Vitamin B6 0.391mg 0.67mg Molasses
Folate 95µg 0µg Wild rice raw
Vitamin K 1.9µg 0µg Wild rice raw
Tryptophan 0.179mg Wild rice raw
Threonine 0.469mg Wild rice raw
Isoleucine 0.618mg Wild rice raw
Leucine 1.018mg Wild rice raw
Lysine 0.629mg Wild rice raw
Methionine 0.438mg Wild rice raw
Phenylalanine 0.721mg Wild rice raw
Valine 0.858mg Wild rice raw
Histidine 0.384mg Wild rice raw
Saturated Fat 0.156g 0.018g Molasses
Monounsaturated Fat 0.159g 0.032g Wild rice raw
Polyunsaturated fat 0.676g 0.05g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Molasses
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Wild rice raw
19%
Molasses
Minerals Daily Need Coverage Score
96%
Wild rice raw
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 72.22g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Wild rice raw
Wild rice raw is lower in glycemic index (difference - 57)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 0.138g)
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)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.