Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
molasses
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in molasses and white sugar:
Both molasses and white sugar are high in calories. White sugar has 33% more calories than molass - molass has 290 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, molasses is similar to white sugar for protein, carbs and fat. Molasses has a macronutrient ratio of 0:100:0 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Molasses | White Sugar | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | 100% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
Both molasses and white sugar are high in carbohydrates. White sugar has 34% more carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
The carbs in molasses and white sugar are both made of 100% sugar.
Both molasses and white sugar are high in sugar. White sugar has 34% more sugar than molass - molass has 74.7g of sugar per 100 grams and white sugar has 99.8g of sugar.
Both molasses and white sugar are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Molass has more thiamin, niacin, pantothenic acid and Vitamin B6, however, white sugar contains more riboflavin.
| Molasses | White Sugar | |
|---|---|---|
| Thiamin | 0.041 MG | ~ |
| Riboflavin | 0.002 MG | 0.019 MG |
| Niacin | 0.93 MG | ~ |
| Pantothenic acid | 0.804 MG | ~ |
| Vitamin B6 | 0.67 MG | ~ |
Molass is an excellent source of calcium and it has 204 times more calcium than white sugar - molass has 205mg of calcium per 100 grams and white sugar has 1mg of calcium.
Molass is an excellent source of iron and it has 93 times more iron than white sugar - molass has 4.7mg of iron per 100 grams and white sugar has 0.05mg of iron.
Molass is an excellent source of potassium and it has 731 times more potassium than white sugar - molass has 1464mg of potassium per 100 grams and white sugar has 2mg of potassium.
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 Sugar (Sugar, granulated) .
Molasses g
()
|
Daily Values (%) |
White Sugar 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 | |||