Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
agave syrup
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in agave syrup and molasses:
Both molasses and agave syrup are high in calories. Agave syrup has a little more calories (7%) than molass by weight - molass has 290 calories per 100 grams and agave syrup has 310 calories.
For macronutrient ratios, agave syrup is similar to molasses for protein, carbs and fat. Agave syrup has a macronutrient ratio of 0:100:0 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Agave Syrup | Molasses | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | 100% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
Both molasses and agave syrup are high in carbohydrates. Molass is very similar to molass for carbohydrates - molass has 74.7g of total carbs per 100 grams and agave syrup has 76.4g of carbohydrates.
Agave syrup has more dietary fiber than molass - agave syrup has 0.2g of dietary fiber per 100 grams and molass does not contain significant amounts.
Both molasses and agave syrup are high in sugar. Molass has a little more sugar (10%) than agave syrup by weight - molass has 74.7g of sugar per 100 grams and agave syrup has 68g of sugar.
Agave syrup and molasses contain similar amounts of protein - agave syrup has 0.09g of protein per 100 grams and molass does not contain significant amounts.
Both molasses and agave syrup are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and agave syrup does not contain significant amounts.
Agave syrup is a great source of Vitamin C and it has more Vitamin C than molass - agave syrup has 17mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Agave syrup has more Vitamin A than molass - agave syrup has 8ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Agave syrup has more Vitamin E than molass - agave syrup has 0.98mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Agave syrup has more Vitamin K than molass - agave syrup has 22.5ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Agave syrup has more thiamin, riboflavin and folate, however, molass contains more pantothenic acid and Vitamin B6. Both agave syrup and molasses contain significant amounts of niacin.
| Agave Syrup | Molasses | |
|---|---|---|
| Thiamin | 0.122 MG | 0.041 MG |
| Riboflavin | 0.165 MG | 0.002 MG |
| Niacin | 0.689 MG | 0.93 MG |
| Pantothenic acid | ~ | 0.804 MG |
| Vitamin B6 | 0.234 MG | 0.67 MG |
| Folate | 30 UG | ~ |
Molass is an excellent source of calcium and it has 204 times more calcium than agave syrup - molass has 205mg of calcium per 100 grams and agave syrup has 1mg of calcium.
Molass is an excellent source of iron and it has 51 times more iron than agave syrup - molass has 4.7mg of iron per 100 grams and agave syrup has 0.09mg of iron.
Molass is an excellent source of potassium and it has 365 times more potassium than agave syrup - molass has 1464mg of potassium per 100 grams and agave syrup has 4mg 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: Agave Syrup (Sweetener, syrup, agave) and Molasses (Molasses) .
Agave Syrup 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 | |||