Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and molasses:
Both dates and molasses are high in calories. Date is very similar to date for calories - date has 277 calories per 100 grams and molass has 290 calories.
For macronutrient ratios, dates is similar to molasses for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Molasses | |
|---|---|---|
| Protein | 2% | ~ |
| Carbohydrates | 98% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
Both dates and molasses are high in carbohydrates. Date is very similar to molass for carbohydrates - date has 75g of total carbs per 100 grams and molass has 74.7g of carbohydrates.
Date is an excellent source of dietary fiber and it has more dietary fiber than molass - date has 6.7g of dietary fiber per 100 grams and molass does not contain significant amounts.
Both dates and molasses are high in sugar. Molass has 12% more sugar than date - date has 66.5g of sugar per 100 grams and molass has 74.7g of sugar.
Date has more protein than molass - date has 1.8g of protein per 100 grams and molass does not contain significant amounts.
Both molasses and dates are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.
Date has more Vitamin A than molass - date has 7ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Dates and molasses contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Date has more riboflavin and folate, however, molass contains more Vitamin B6. Both dates and molasses contain significant amounts of thiamin, niacin and pantothenic acid.
| Dates | Molasses | |
|---|---|---|
| Thiamin | 0.05 MG | 0.041 MG |
| Riboflavin | 0.06 MG | 0.002 MG |
| Niacin | 1.61 MG | 0.93 MG |
| Pantothenic acid | 0.805 MG | 0.804 MG |
| Vitamin B6 | 0.249 MG | 0.67 MG |
| Folate | 15 UG | ~ |
Both dates and molasses are high in calcium. Molass has 220% more calcium than date - date has 64mg of calcium per 100 grams and molass has 205mg of calcium.
Molass is an excellent source of iron and it has 424% more iron than date - date has 0.9mg of iron per 100 grams and molass has 4.7mg of iron.
Both dates and molasses are high in potassium. Molass has 110% more potassium than date - date has 696mg of potassium per 100 grams and molass has 1464mg of potassium.
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Dates g
()
|
Daily Values (%) |
Molasses g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||