Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
molasses
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in molasses and white chocolate:
Both white chocolate and molasses are high in calories. White chocolate has 86% more calories than molass - white chocolate has 539 calories per 100 grams and molass has 290 calories.
For macronutrient ratios, molasses is lighter in protein, much heavier in carbs and much lighter in fat compared to white chocolate per calorie. Molasses has a macronutrient ratio of 0:100:0 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Molasses | White Chocolate | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | 100% | 43% |
| Fat | ~ | 53% |
| Alcohol | ~ | ~ |
Both white chocolate and molasses are high in carbohydrates. Molass has 26% more carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and molass has 74.7g of carbohydrates.
The carbs in white chocolate and molasses are both made of 100% sugar.
White chocolate has more dietary fiber than molass - white chocolate has 0.2g of dietary fiber per 100 grams and molass does not contain significant amounts.
Both white chocolate and molasses are high in sugar. Molass has 27% more sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and molass has 74.7g of sugar.
White chocolate has signficantly more protein than molass - white chocolate has 5.9g of protein per 100 grams and molass does not contain significant amounts.
White chocolate is high in saturated fat and molass has 100% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and molass has 0.02g of saturated fat.
Molass has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and molass does not contain significant amounts.
White chocolate and molasses contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and molass does not contain significant amounts.
White chocolate has more Vitamin A than molass - white chocolate has 9ug of Vitamin A per 100 grams and molass does not contain significant amounts.
White chocolate has more Vitamin E than molass - white chocolate has 0.96mg of Vitamin E per 100 grams and molass does not contain significant amounts.
White chocolate has more Vitamin K than molass - white chocolate has 9.1ug of Vitamin K per 100 grams and molass does not contain significant amounts.
White chocolate has more riboflavin, folate and Vitamin B12, however, molass contains more Vitamin B6. Both molasses and white chocolate contain significant amounts of thiamin, niacin and pantothenic acid.
| Molasses | White Chocolate | |
|---|---|---|
| Thiamin | 0.041 MG | 0.063 MG |
| Riboflavin | 0.002 MG | 0.282 MG |
| Niacin | 0.93 MG | 0.745 MG |
| Pantothenic acid | 0.804 MG | 0.608 MG |
| Vitamin B6 | 0.67 MG | 0.056 MG |
| Folate | ~ | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Both white chocolate and molasses are high in calcium. White chocolate is very similar to white chocolate for calcium - white chocolate has 199mg 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 white chocolate - white chocolate has 0.24mg of iron per 100 grams and molass has 4.7mg of iron.
Both white chocolate and molasses are high in potassium. Molass has 412% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and molass has 1464mg of potassium.
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than molass per 100 grams.
| Molasses | White Chocolate | |
|---|---|---|
| linoleic acid | 0.05 G | 0.91 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.05 G | 0.914 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: Molasses (Molasses) and White Chocolate (Candies, white chocolate) .
Molasses g
()
|
Daily Values (%) |
White Chocolate 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 | |||