Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and molasses:
Both molasses and peanut butter are high in calories. Peanut butter has 103% more calories than molass - molass has 290 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Molasses | |
|---|---|---|
| Protein | 15% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 71% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and peanut butter has 71% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in peanut butter are made of 39% sugar, 37% dietary fiber and 23% starch, whereas the carbs in molasses comprise of 100% sugar.
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than molass - peanut butter has 8g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and peanut butter has 89% less sugar than molass - molass has 74.7g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Peanut butter is an excellent source of protein and it has more protein than molass - peanut butter has 24.1g of protein per 100 grams and molass does not contain significant amounts.
Peanut butter is high in saturated fat and molass has 100% less saturated fat than peanut butter - molass has 0.02g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Peanut butter has signficantly more Vitamin E than molass - peanut butter has 6.3mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Peanut butter and molasses contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Peanut butter has more thiamin, riboflavin, niacin and folate. Both peanut butter and molasses contain significant amounts of pantothenic acid and Vitamin B6.
| Peanut Butter | Molasses | |
|---|---|---|
| Thiamin | 0.106 MG | 0.041 MG |
| Riboflavin | 0.111 MG | 0.002 MG |
| Niacin | 13.696 MG | 0.93 MG |
| Pantothenic acid | 1.118 MG | 0.804 MG |
| Vitamin B6 | 0.418 MG | 0.67 MG |
| Folate | 92 UG | ~ |
Both molasses and peanut butter are high in calcium. Molass has 356% more calcium than peanut butter - molass has 205mg of calcium per 100 grams and peanut butter has 45mg of calcium.
Molass is an excellent source of iron and it has 148% more iron than peanut butter - molass has 4.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.
Both molasses and peanut butter are high in potassium. Molass has 97% more potassium than peanut butter - molass has 1464mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than molass per 100 grams.
| Peanut Butter | Molasses | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.05 G |
| Total | 14.494 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.
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Molasses (Molasses) .
Peanut Butter 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 | |||