Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
molasses
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in molasses and spinach:
Molass is high in calories and spinach has 92% less calories than molass - spinach has 23 calories per 100 grams and molass has 290 calories.
| Molasses | Spinach | |
|---|---|---|
| Protein | ~ | 40% |
| Carbohydrates | 100% | 49% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and spinach has 95% less carbohydrates than molass - spinach has 3.6g of total carbs per 100 grams and molass has 74.7g of carbohydrates.
Spinach is a great source of dietary fiber and it has more dietary fiber than molass - spinach has 2.2g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and spinach has 99% less sugar than molass - spinach has 0.42g of sugar per 100 grams and molass has 74.7g of sugar.
Spinach has more protein than molass - spinach has 2.9g of protein per 100 grams and molass does not contain significant amounts.
Both spinach and molasses are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and molass has 0.02g of saturated fat.
Spinach is an excellent source of Vitamin C and it has more Vitamin C than molass - spinach has 28.1mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Spinach is an excellent source of Vitamin A and it has more Vitamin A than molass - spinach has 469ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Spinach has more Vitamin E than molass - spinach has 2mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Spinach is an excellent source of Vitamin K and it has more Vitamin K than molass - spinach has 482.9ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Spinach has more riboflavin and folate, however, molass contains more pantothenic acid and Vitamin B6. Both molasses and spinach contain significant amounts of thiamin and niacin.
| Molasses | Spinach | |
|---|---|---|
| Thiamin | 0.041 MG | 0.078 MG |
| Riboflavin | 0.002 MG | 0.189 MG |
| Niacin | 0.93 MG | 0.724 MG |
| Pantothenic acid | 0.804 MG | 0.065 MG |
| Vitamin B6 | 0.67 MG | 0.195 MG |
| Folate | ~ | 194 UG |
Both spinach and molasses are high in calcium. Molass has 107% more calcium than spinach - spinach has 99mg of calcium per 100 grams and molass has 205mg of calcium.
Both spinach and molasses are high in iron. Molass has 74% more iron than spinach - spinach has 2.7mg of iron per 100 grams and molass has 4.7mg of iron.
Both spinach and molasses are high in potassium. Molass has 162% more potassium than spinach - spinach has 558mg of potassium per 100 grams and molass has 1464mg of potassium.
Comparing omega-6 fatty acids, both molasses and spinach contain small amounts of linoleic acid.
| Molasses | Spinach | |
|---|---|---|
| linoleic acid | 0.05 G | 0.026 G |
| Total | 0.05 G | 0.026 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 (%) |
Spinach 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 | |||