Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tumeric
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tumeric and molasses:
Both molasses and tumeric are high in calories. Tumeric has a little more calories (8%) than molass by weight - molass has 290 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, tumeric is heavier in protein, much lighter in carbs and heavier in fat compared to molasses per calorie. Tumeric has a macronutrient ratio of 12:79:9 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Molasses | |
|---|---|---|
| Protein | 12% | ~ |
| Carbohydrates | 79% | 100% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
Both molasses and tumeric are high in carbohydrates. Molass has 11% more carbohydrates than tumeric - molass has 74.7g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
Tumeric is an excellent source of dietary fiber and it has more dietary fiber than molass - tumeric has 22.7g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and tumeric has 96% less sugar than molass - molass has 74.7g of sugar per 100 grams and tumeric has 3.2g of sugar.
Tumeric is a great source of protein and it has more protein than molass - tumeric has 9.7g of protein per 100 grams and molass does not contain significant amounts.
Molass has 101.1 times less saturated fat than tumeric - molass has 0.02g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
Both tumeric and molasses are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and molass does not contain significant amounts.
Tumeric has more Vitamin C than molass - tumeric has 0.7mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Tumeric has more Vitamin E than molass - tumeric has 4.4mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Tumeric has more Vitamin K than molass - tumeric has 13.4ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Tumeric has more riboflavin and folate, however, molass contains more Vitamin B6. Both tumeric and molasses contain significant amounts of thiamin, niacin and pantothenic acid.
| Tumeric | Molasses | |
|---|---|---|
| Thiamin | 0.058 MG | 0.041 MG |
| Riboflavin | 0.15 MG | 0.002 MG |
| Niacin | 1.35 MG | 0.93 MG |
| Pantothenic acid | 0.542 MG | 0.804 MG |
| Vitamin B6 | 0.107 MG | 0.67 MG |
| Folate | 20 UG | ~ |
Both molasses and tumeric are high in calcium. Molass has 22% more calcium than tumeric - molass has 205mg of calcium per 100 grams and tumeric has 168mg of calcium.
Both molasses and tumeric are high in iron. Tumeric has 10 times more iron than molass - molass has 4.7mg of iron per 100 grams and tumeric has 55mg of iron.
Both molasses and tumeric are high in potassium. Tumeric has 108% more potassium than - molass has 1464mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Comparing omega-6 fatty acids, tumeric has more linoleic acid than molass per 100 grams.
| Tumeric | Molasses | |
|---|---|---|
| other omega 6 | 0.081 G | ~ |
| linoleic acid | 0.672 G | 0.05 G |
| Total | 0.753 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.
Tumeric 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 | |||