Yam vs. Molasses — In-Depth Nutrition Comparison
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A recap on the differences between yam and molasses
- Yam has more vitamin C and fiber; however, molasses are higher in magnesium, iron, manganese, copper, selenium, vitamin B6, potassium, and calcium.
- Molasses cover your daily magnesium needs 53% more than yam.
Food varieties used in this article are Yam, raw and 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.
| Contains more PhosphorusPhosphorus | +77.4% |
| Contains less SodiumSodium | -75.7% |
| Contains more MagnesiumMagnesium | +1052.4% |
| Contains more CalciumCalcium | +1105.9% |
| Contains more PotassiumPotassium | +79.4% |
| Contains more IronIron | +774.1% |
| Contains more CopperCopper | +173.6% |
| Contains more ZincZinc | +20.8% |
| Contains more ManganeseManganese | +285.4% |
| Contains more SeleniumSelenium | +2442.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +173.2% |
| Contains more Vitamin B2Vitamin B2 | +1500% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +24.1% |
| Contains more Vitamin B3Vitamin B3 | +68.5% |
| Contains more Vitamin B5Vitamin B5 | +156.1% |
| Contains more Vitamin B6Vitamin B6 | +128.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Magnesium | 21mg | 242mg | 53% |
| Iron | 0.54mg | 4.72mg | 52% |
| Manganese | 0.397mg | 1.53mg | 49% |
| Copper | 0.178mg | 0.487mg | 34% |
| Selenium | 0.7µg | 17.8µg | 31% |
| Vitamin B6 | 0.293mg | 0.67mg | 29% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Calcium | 17mg | 205mg | 19% |
| Potassium | 816mg | 1464mg | 19% |
| Fructose | 12.79g | 16% | |
| Carbs | 27.88g | 74.73g | 16% |
| Fiber | 4.1g | 0g | 16% |
| Vitamin B5 | 0.314mg | 0.804mg | 10% |
| Calories | 118kcal | 290kcal | 9% |
| Vitamin B1 | 0.112mg | 0.041mg | 6% |
| Folate | 23µg | 0µg | 6% |
| Protein | 1.53g | 0g | 3% |
| Phosphorus | 55mg | 31mg | 3% |
| Vitamin E | 0.35mg | 0mg | 2% |
| Vitamin B2 | 0.032mg | 0.002mg | 2% |
| Vitamin B3 | 0.552mg | 0.93mg | 2% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Choline | 16.5mg | 13.3mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Sodium | 9mg | 37mg | 1% |
| Fats | 0.17g | 0.1g | 0% |
| Net carbs | 23.78g | 74.73g | N/A |
| Sugar | 0.5g | 74.72g | N/A |
| Zinc | 0.24mg | 0.29mg | 0% |
| Saturated fat | 0.037g | 0.018g | 0% |
| Monounsaturated fat | 0.006g | 0.032g | 0% |
| Polyunsaturated fat | 0.076g | 0.05g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +70% |
| Contains more WaterWater | +218.2% |
| Contains more CarbsCarbs | +168% |
| Contains more OtherOther | +302.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +52% |
| Contains less Sat. FatSaturated fat | -51.4% |
| Contains more Mono. FatMonounsaturated fat | +433.3% |