Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy milk
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and molasses:
Molass is high in calories and soy milk has 85% less calories than molass - molass has 290 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is much heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Molasses | |
|---|---|---|
| Protein | 24% | ~ |
| Carbohydrates | 46% | 100% |
| Fat | 31% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and soy milk has 93% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
Soy milk has more dietary fiber than molass - soy milk has 0.2g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and soy milk has 95% less sugar than molass - molass has 74.7g of sugar per 100 grams and soy milk has 3.7g of sugar.
Soy milk has more protein than molass - soy milk has 2.6g of protein per 100 grams and molass does not contain significant amounts.
Both molasses and soy milk are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
Soy milk has more Vitamin A than molass - soy milk has 55ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Soy milk has more Vitamin D than molass - soy milk has 3.7iu of Vitamin D per 100 grams and molass does not contain significant amounts.
Soy milk and molasses contain similar amounts of Vitamin E - soy milk has 0.11mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Soy milk and molasses contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Soy milk has more riboflavin, folate and Vitamin B12, however, molass contains more niacin, pantothenic acid and Vitamin B6. Both soy milk and molasses contain significant amounts of thiamin.
| Soy Milk | Molasses | |
|---|---|---|
| Thiamin | 0.029 MG | 0.041 MG |
| Riboflavin | 0.184 MG | 0.002 MG |
| Niacin | 0.425 MG | 0.93 MG |
| Pantothenic acid | ~ | 0.804 MG |
| Vitamin B6 | 0.031 MG | 0.67 MG |
| Folate | 9 UG | ~ |
| Vitamin B12 | 0.85 UG | ~ |
Both molasses and soy milk are high in calcium. Molass has 67% more calcium than soy milk - molass has 205mg of calcium per 100 grams and soy milk has 123mg of calcium.
Molass is an excellent source of iron and it has 10 times more iron than soy milk - molass has 4.7mg of iron per 100 grams and soy milk has 0.42mg of iron.
Molass is an excellent source of potassium and it has 11 times more potassium than soy milk - molass has 1464mg of potassium per 100 grams and soy milk has 122mg of potassium.
Comparing omega-6 fatty acids, soy milk has more linoleic acid than molass per 100 grams.
| Soy Milk | Molasses | |
|---|---|---|
| linoleic acid | 0.584 G | 0.05 G |
| Total | 0.584 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.
Soy Milk 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 | |||