Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and molasses:
Both beef and molasses are high in calories. Beef is very similar to beef for calories - beef has 277 calories per 100 grams and molass has 290 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Beef has a macronutrient ratio of 38:0:62 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Molasses | |
|---|---|---|
| Protein | 38% | ~ |
| Carbohydrates | ~ | 100% |
| Fat | 62% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and beef has less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and beef does not contain significant amounts.
Molass is high in sugar and beef has less sugar than molass - molass has 74.7g of sugar per 100 grams and beef does not contain significant amounts.
Beef is an excellent source of protein and it has more protein than molass - beef has 25.4g of protein per 100 grams and molass does not contain significant amounts.
Beef is high in saturated fat and molass has 100% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and molass has 0.02g of saturated fat.
Molass has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and molass does not contain significant amounts.
Molass has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and molass does not contain significant amounts.
Beef and molasses contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Beef and molasses contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and molass does not contain significant amounts.
Beef and molasses contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Beef and molasses contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Beef has more riboflavin, niacin, folate and Vitamin B12. Both beef and molasses contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Beef | Molasses | |
|---|---|---|
| Thiamin | 0.051 MG | 0.041 MG |
| Riboflavin | 0.176 MG | 0.002 MG |
| Niacin | 4.537 MG | 0.93 MG |
| Pantothenic acid | 0.658 MG | 0.804 MG |
| Vitamin B6 | 0.336 MG | 0.67 MG |
| Folate | 11 UG | ~ |
| Vitamin B12 | 2.9 UG | ~ |
Molass is an excellent source of calcium and it has 486% more calcium than beef - beef has 35mg of calcium per 100 grams and molass has 205mg of calcium.
Both beef and molasses are high in iron. Molass has 110% more iron than beef - beef has 2.3mg of iron per 100 grams and molass has 4.7mg of iron.
Both beef and molasses are high in potassium. Molass has 432% more potassium than beef - beef has 275mg of potassium per 100 grams and molass has 1464mg of potassium.
Comparing omega-6 fatty acids, beef has more linoleic acid than molass per 100 grams.
| Beef | Molasses | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.05 G |
| Total | 0.402 G | 0.05 G |
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.
Cooked Beef 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 | |||