Dates vs. Molasses

Nutrition comparison of Dates and Molasses


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of dates versus molasses (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in dates and molasses:

  • Both dates and molasses are high in calcium, calories, carbohydrates, potassium and sugar.
  • Date has more riboflavin and folate, however, molass contains more Vitamin B6.
  • Date is an excellent source of dietary fiber.
  • Molass is an excellent source of iron.
Detailed nutritional comparison of dates and molasses is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Molasses (Molasses) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both dates and molasses are high in calories. Date is very similar to date for calories - date has 277 calories per 100 grams and molass has 290 calories.

For macronutrient ratios, dates is similar to molasses for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Molasses
Protein 2% ~
Carbohydrates 98% 100%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Both dates and molasses are high in carbohydrates. Date is very similar to molass for carbohydrates - date has 75g of total carbs per 100 grams and molass has 74.7g of carbohydrates.

dietary fiber

Date is an excellent source of dietary fiber and it has more dietary fiber than molass - date has 6.7g of dietary fiber per 100 grams and molass does not contain significant amounts.

sugar

Both dates and molasses are high in sugar. Molass has 12% more sugar than date - date has 66.5g of sugar per 100 grams and molass has 74.7g of sugar.

Protein

protein

Date has more protein than molass - date has 1.8g of protein per 100 grams and molass does not contain significant amounts.

Fat

saturated fat

Both molasses and dates are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin A

Date has more Vitamin A than molass - date has 7ug of Vitamin A per 100 grams and molass does not contain significant amounts.

Vitamin K

Dates and molasses contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and molass does not contain significant amounts.

The B Vitamins

Date has more riboflavin and folate, however, molass contains more Vitamin B6. Both dates and molasses contain significant amounts of thiamin, niacin and pantothenic acid.

Dates Molasses
Thiamin 0.05 MG 0.041 MG
Riboflavin 0.06 MG 0.002 MG
Niacin 1.61 MG 0.93 MG
Pantothenic acid 0.805 MG 0.804 MG
Vitamin B6 0.249 MG 0.67 MG
Folate 15 UG ~

Minerals

calcium

Both dates and molasses are high in calcium. Molass has 220% more calcium than date - date has 64mg of calcium per 100 grams and molass has 205mg of calcium.

iron

Molass is an excellent source of iron and it has 424% more iron than date - date has 0.9mg of iron per 100 grams and molass has 4.7mg of iron.

potassium

Both dates and molasses are high in potassium. Molass has 110% more potassium than date - date has 696mg of potassium per 100 grams and molass has 1464mg of potassium.




Customize your serving size


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: Dates (Dates, medjool) and Molasses (Molasses) .

Dates g

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Molasses g

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G sugar G
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G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
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thiamin (Vit B1)
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riboflavin (Vit B2)
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choline
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G Water G
G Starch G
G Alcohol G


FAQ

Does dates or molasses contain more calories in 100 grams?
Both dates and molasses are high in calories. Date is quite similar to date for calories - date has 277 calories in 100g and molass has 290 calories.

Does dates or molasses have more carbohydrates?
By weight, both dates and molasses are high in carbohydrates. date is very similar to molass for carbohydrates - date has 75g of carbs for 100g and molass has 74.7g of carbohydrates.

Does dates or molasses contain more calcium?
Both dates and molasses are high in calcium. Molass has 220% more calcium than date - date has 64mg of calcium in 100 grams and molass has 205mg of calcium.

Does dates or molasses contain more iron?
Molass is an abundant source of iron and it has 420% more iron than date - date has 0.9mg of iron in 100 grams and molass has 4.7mg of iron.

Does dates or molasses contain more potassium?
Both dates and molasses are high in potassium. Molass has 110% more potassium than date - date has 696mg of potassium in 100 grams and molass has 1464mg of potassium.