Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
molasses
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in molasses and fennel:
Molass is high in calories and fennel has 89% less calories than molass - molass has 290 calories per 100 grams and fennel has 31 calories.
For macronutrient ratios, molasses is lighter in protein, heavier in carbs and lighter in fat compared to fennel per calorie. Molasses has a macronutrient ratio of 0:100:0 and for fennel, 14:81:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Molasses | Fennel | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | 100% | 81% |
| Fat | ~ | 6% |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and fennel has 90% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and fennel has 7.3g of carbohydrates.
The carbs in fennel are made of 56% sugar and 44% dietary fiber, whereas the carbs in molasses comprise of 100% sugar.
Fennel is an excellent source of dietary fiber and it has more dietary fiber than molass - fennel has 3.1g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and fennel has 95% less sugar than molass - molass has 74.7g of sugar per 100 grams and fennel has 3.9g of sugar.
Fennel has more protein than molass - fennel has 1.2g of protein per 100 grams and molass does not contain significant amounts.
Both molasses and fennel are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and fennel has 0.09g of saturated fat.
Fennel has signficantly more Vitamin C than molass - fennel has 12mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Fennel has more Vitamin A than molass - fennel has 48ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Fennel has more Vitamin E than molass - fennel has 0.58mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Fennel has more Vitamin K than molass - fennel has 62.8ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Molass has more thiamin, pantothenic acid and Vitamin B6, however, fennel contains more riboflavin and folate. Both molasses and fennel contain significant amounts of niacin.
| Molasses | Fennel | |
|---|---|---|
| Thiamin | 0.041 MG | 0.01 MG |
| Riboflavin | 0.002 MG | 0.032 MG |
| Niacin | 0.93 MG | 0.64 MG |
| Pantothenic acid | 0.804 MG | 0.232 MG |
| Vitamin B6 | 0.67 MG | 0.047 MG |
| Folate | ~ | 27 UG |
Both molasses and fennel are high in calcium. Molass has 318% more calcium than fennel - molass has 205mg of calcium per 100 grams and fennel has 49mg of calcium.
Molass is an excellent source of iron and it has 547% more iron than fennel - molass has 4.7mg of iron per 100 grams and fennel has 0.73mg of iron.
Both molasses and fennel are high in potassium. Molass has 254% more potassium than fennel - molass has 1464mg of potassium per 100 grams and fennel has 414mg of potassium.
Comparing omega-6 fatty acids, fennel has more linoleic acid than molass per 100 grams.
| Molasses | Fennel | |
|---|---|---|
| linoleic acid | 0.05 G | 0.169 G |
| Total | 0.05 G | 0.169 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 (%) |
Fennel 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 | |||