Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
molasses
versus
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in molasses and tomato sauce:
Molass is high in calories and tomato sauce has 92% less calories than molass - molass has 290 calories per 100 grams and tomato sauce has 24 calories.
For macronutrient ratios, molasses is lighter in protein, much heavier in carbs and lighter in fat compared to tomato sauce per calorie. Molasses has a macronutrient ratio of 0:100:0 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Molasses | Tomato Sauce | |
|---|---|---|
| Protein | ~ | 17% |
| Carbohydrates | 100% | 74% |
| Fat | ~ | 9% |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and tomato sauce has 93% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and tomato sauce has 5.3g of carbohydrates.
The carbs in tomato sauce are made of 70% sugar and 30% dietary fiber, whereas the carbs in molasses comprise of 100% sugar.
Tomato sauce has signficantly more dietary fiber than molass - tomato sauce has 1.5g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and tomato sauce has 95% less sugar than molass - molass has 74.7g of sugar per 100 grams and tomato sauce has 3.6g of sugar.
Tomato sauce has more protein than molass - tomato sauce has 1.2g of protein per 100 grams and molass does not contain significant amounts.
Both molasses and tomato sauce are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and tomato sauce has 0.04g of saturated fat.
Tomato sauce has more Vitamin C than molass - tomato sauce has 7mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Tomato sauce has more Vitamin A than molass - tomato sauce has 22ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Tomato sauce has more Vitamin E than molass - tomato sauce has 1.4mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Tomato sauce and molasses contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Tomato sauce has more riboflavin and folate, however, molass contains more pantothenic acid and Vitamin B6. Both molasses and tomato sauce contain significant amounts of thiamin and niacin.
| Molasses | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.041 MG | 0.024 MG |
| Riboflavin | 0.002 MG | 0.065 MG |
| Niacin | 0.93 MG | 0.991 MG |
| Pantothenic acid | 0.804 MG | 0.309 MG |
| Vitamin B6 | 0.67 MG | 0.098 MG |
| Folate | ~ | 9 UG |
Molass is an excellent source of calcium and it has 13 times more calcium than tomato sauce - molass has 205mg of calcium per 100 grams and tomato sauce has 14mg of calcium.
Molass is an excellent source of iron and it has 392% more iron than tomato sauce - molass has 4.7mg of iron per 100 grams and tomato sauce has 0.96mg of iron.
Both molasses and tomato sauce are high in potassium. Molass has 393% more potassium than tomato sauce - molass has 1464mg of potassium per 100 grams and tomato sauce has 297mg of potassium.
Comparing omega-6 fatty acids, tomato sauce has more linoleic acid than molass per 100 grams.
| Molasses | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.05 G | 0.115 G |
| Total | 0.05 G | 0.115 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 Tomato Sauce (Tomato products, canned, sauce) .
Molasses g
()
|
Daily Values (%) |
Tomato Sauce 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 | |||