Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and molasses:
Both raisins and molasses are high in calories. Raisin is very similar to molass for calories - raisin has 296 calories per 100 grams and molass has 290 calories.
For macronutrient ratios, raisins is lighter in carbs and similar to molasses for protein and fat. Raisins has a macronutrient ratio of 3:95:2 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Molasses | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 95% | 100% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
Both raisins and molasses are high in carbohydrates. Raisin has a little more carbohydrates (5%) than molass by weight - raisin has 78.5g of total carbs per 100 grams and molass has 74.7g of carbohydrates.
Raisin is an excellent source of dietary fiber and it has more dietary fiber than molass - raisin has 6.8g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and raisin has less sugar than molass - molass has 74.7g of sugar per 100 grams and raisin does not contain significant amounts.
Raisin has more protein than molass - raisin has 2.5g of protein per 100 grams and molass does not contain significant amounts.
Both raisins and molasses are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and molass has 0.02g of saturated fat.
Raisin has more Vitamin C than molass - raisin has 5.4mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Raisin has more thiamin, riboflavin and folate, however, molass contains more pantothenic acid and Vitamin B6. Both raisins and molasses contain significant amounts of niacin.
| Raisins | Molasses | |
|---|---|---|
| Thiamin | 0.112 MG | 0.041 MG |
| Riboflavin | 0.182 MG | 0.002 MG |
| Niacin | 1.114 MG | 0.93 MG |
| Pantothenic acid | 0.045 MG | 0.804 MG |
| Vitamin B6 | 0.188 MG | 0.67 MG |
| Folate | 3 UG | ~ |
Molass is an excellent source of calcium and it has 632% more calcium than raisin - raisin has 28mg of calcium per 100 grams and molass has 205mg of calcium.
Both raisins and molasses are high in iron. Molass has 82% more iron than raisin - raisin has 2.6mg of iron per 100 grams and molass has 4.7mg of iron.
Both raisins and molasses are high in potassium. Molass has 77% more potassium than raisin - raisin has 825mg of potassium per 100 grams and molass has 1464mg of potassium.
Comparing omega-6 fatty acids, raisin has more linoleic acid than molass per 100 grams.
| Raisins | Molasses | |
|---|---|---|
| linoleic acid | 0.122 G | 0.05 G |
| Total | 0.122 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.
Raisins 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 | |||