Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and molasses:
Molass is high in calories and orange has 84% less calories than molass - molass has 290 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is heavier in protein, lighter in carbs and heavier in fat compared to molasses per calorie. Orange has a macronutrient ratio of 6:91:4 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Molasses | |
|---|---|---|
| Protein | 6% | ~ |
| Carbohydrates | 91% | 100% |
| Fat | 4% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and orange has 85% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in molasses comprise of 100% sugar.
Orange is a great source of dietary fiber and it has more dietary fiber than molass - orange has 2.4g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and orange has 88% less sugar than molass - molass has 74.7g of sugar per 100 grams and orange has 9.1g of sugar.
Orange has more protein than molass - orange has 0.7g of protein per 100 grams and molass does not contain significant amounts.
Both molasses and orange are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Orange is an excellent source of Vitamin C and it has more Vitamin C than molass - orange has 45mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Orange has more Vitamin A than molass - orange has 11ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Orange and molasses contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Orange has more thiamin, riboflavin and folate, however, molass contains more niacin, pantothenic acid and Vitamin B6.
| Orange | Molasses | |
|---|---|---|
| Thiamin | 0.1 MG | 0.041 MG |
| Riboflavin | 0.04 MG | 0.002 MG |
| Niacin | 0.4 MG | 0.93 MG |
| Pantothenic acid | 0.25 MG | 0.804 MG |
| Vitamin B6 | 0.051 MG | 0.67 MG |
| Folate | 17 UG | ~ |
Both molasses and orange are high in calcium. Molass has 377% more calcium than orange - molass has 205mg of calcium per 100 grams and orange has 43mg of calcium.
Molass is an excellent source of iron and it has 51 times more iron than orange - molass has 4.7mg of iron per 100 grams and orange has 0.09mg of iron.
Molass is an excellent source of potassium and it has 766% more potassium than orange - molass has 1464mg of potassium per 100 grams and orange has 169mg of potassium.
Comparing omega-6 fatty acids, both orange and molasses contain small amounts of linoleic acid.
| Orange | Molasses | |
|---|---|---|
| linoleic acid | 0.031 G | 0.05 G |
| Total | 0.031 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.
Orange 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 | |||