Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and molasses:
Molass is high in calories and yogurt has 79% less calories than molass - molass has 290 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Molasses | |
|---|---|---|
| Protein | 22% | ~ |
| Carbohydrates | 30% | 100% |
| Fat | 48% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and yogurt has 94% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in molasses and yogurt are both made of 100% sugar.
Molass is high in sugar and yogurt has 94% less sugar than molass - molass has 74.7g of sugar per 100 grams and yogurt has 4.7g of sugar.
Yogurt has more protein than molass - yogurt has 3.5g of protein per 100 grams and molass does not contain significant amounts.
Molass has 115.4 times less saturated fat than yogurt - molass has 0.02g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
Molass has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and molass does not contain significant amounts.
Yogurt and molasses contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Yogurt has more Vitamin A than molass - yogurt has 27ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Yogurt and molasses contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and molass does not contain significant amounts.
Yogurt and molasses contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Yogurt and molasses contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Yogurt has more riboflavin, folate and Vitamin B12, however, molass contains more niacin and Vitamin B6. Both yogurt and molasses contain significant amounts of thiamin and pantothenic acid.
| Yogurt | Molasses | |
|---|---|---|
| Thiamin | 0.029 MG | 0.041 MG |
| Riboflavin | 0.142 MG | 0.002 MG |
| Niacin | 0.075 MG | 0.93 MG |
| Pantothenic acid | 0.389 MG | 0.804 MG |
| Vitamin B6 | 0.032 MG | 0.67 MG |
| Folate | 7 UG | ~ |
| Vitamin B12 | 0.37 UG | ~ |
Both molasses and yogurt are high in calcium. Molass has 69% more calcium than yogurt - molass has 205mg of calcium per 100 grams and yogurt has 121mg of calcium.
Molass is an excellent source of iron and it has 93 times more iron than yogurt - molass has 4.7mg of iron per 100 grams and yogurt has 0.05mg of iron.
Molass is an excellent source of potassium and it has 845% more potassium than yogurt - molass has 1464mg of potassium per 100 grams and yogurt has 155mg of potassium.
Comparing omega-6 fatty acids, both yogurt and molasses contain significant amounts of linoleic acid.
| Yogurt | Molasses | |
|---|---|---|
| linoleic acid | 0.065 G | 0.05 G |
| Total | 0.065 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.
Yogurt 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 | |||