Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
molasses
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in molasses and broccoli:
Molass is high in calories and broccoli has 88% less calories than molass - molass has 290 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, molasses is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Molasses has a macronutrient ratio of 0:100:0 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Molasses | Broccoli | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | 100% | 65% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and broccoli has 91% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
Broccoli is a great source of dietary fiber and it has more dietary fiber than molass - broccoli has 2.6g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and broccoli has 98% less sugar than molass - molass has 74.7g of sugar per 100 grams and broccoli has 1.7g of sugar.
Broccoli has more protein than molass - broccoli has 2.8g of protein per 100 grams and molass does not contain significant amounts.
Both molasses and broccoli are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than molass - broccoli has 89.2mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Broccoli has more Vitamin A than molass - broccoli has 31ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Broccoli has more Vitamin E than molass - broccoli has 0.78mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Broccoli is a great source of Vitamin K and it has more Vitamin K than molass - broccoli has 101.6ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Broccoli has more riboflavin and folate, however, molass contains more Vitamin B6. Both molasses and broccoli contain significant amounts of thiamin, niacin and pantothenic acid.
| Molasses | Broccoli | |
|---|---|---|
| Thiamin | 0.041 MG | 0.071 MG |
| Riboflavin | 0.002 MG | 0.117 MG |
| Niacin | 0.93 MG | 0.639 MG |
| Pantothenic acid | 0.804 MG | 0.573 MG |
| Vitamin B6 | 0.67 MG | 0.175 MG |
| Folate | ~ | 63 UG |
Both molasses and broccoli are high in calcium. Molass has 336% more calcium than broccoli - molass has 205mg of calcium per 100 grams and broccoli has 47mg of calcium.
Molass is an excellent source of iron and it has 547% more iron than broccoli - molass has 4.7mg of iron per 100 grams and broccoli has 0.73mg of iron.
Both molasses and broccoli are high in potassium. Molass has 363% more potassium than broccoli - molass has 1464mg of potassium per 100 grams and broccoli has 316mg of potassium.
Comparing omega-6 fatty acids, both molasses and broccoli contain small amounts of linoleic acid.
| Molasses | Broccoli | |
|---|---|---|
| linoleic acid | 0.05 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.05 G | 0.055 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.
Molasses g
()
|
Daily Values (%) |
Broccoli 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 | |||