Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and molasses:
Molass is high in calories and watermelon has 90% less calories than molass - watermelon has 30 calories per 100 grams and molass has 290 calories.
For macronutrient ratios, watermelon is heavier in protein, lighter in carbs and heavier in fat compared to molasses per calorie. Watermelon has a macronutrient ratio of 7:88:5 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Molasses | |
|---|---|---|
| Protein | 7% | ~ |
| Carbohydrates | 88% | 100% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and watermelon has 90% less carbohydrates than molass - watermelon has 7.6g of total carbs per 100 grams and molass has 74.7g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in molasses comprise of 100% sugar.
Watermelon has more dietary fiber than molass - watermelon has 0.4g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and watermelon has 92% less sugar than molass - watermelon has 6.2g of sugar per 100 grams and molass has 74.7g of sugar.
Watermelon has more protein than molass - watermelon has 0.61g of protein per 100 grams and molass does not contain significant amounts.
Both watermelon and molasses are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and molass has 0.02g of saturated fat.
Watermelon has more Vitamin C than molass - watermelon has 8.1mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Watermelon has more Vitamin A than molass - watermelon has 28ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Watermelon and molasses contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Watermelon and molasses contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Watermelon has more riboflavin and folate, however, molass contains more niacin, pantothenic acid and Vitamin B6. Both watermelon and molasses contain significant amounts of thiamin.
| Watermelon | Molasses | |
|---|---|---|
| Thiamin | 0.033 MG | 0.041 MG |
| Riboflavin | 0.021 MG | 0.002 MG |
| Niacin | 0.178 MG | 0.93 MG |
| Pantothenic acid | 0.221 MG | 0.804 MG |
| Vitamin B6 | 0.045 MG | 0.67 MG |
| Folate | 3 UG | ~ |
Molass is an excellent source of calcium and it has 28 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and molass has 205mg of calcium.
Molass is an excellent source of iron and it has 18 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and molass has 4.7mg of iron.
Molass is an excellent source of potassium and it has 12 times more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and molass has 1464mg of potassium.
Comparing omega-6 fatty acids, both watermelon and molasses contain small amounts of linoleic acid.
| Watermelon | Molasses | |
|---|---|---|
| linoleic acid | 0.05 G | 0.05 G |
| Total | 0.05 G | 0.05 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Watermelon or Molasses .
Note: The specific food items compared are: Watermelon (Watermelon, raw) and Molasses (Molasses) .
Watermelon 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 | |||