Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and molasses:
Both molasses and ginger are high in calories. Ginger has 16% more calories than molass - molass has 290 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, ginger is heavier in protein, much lighter in carbs and heavier in fat compared to molasses per calorie. Ginger has a macronutrient ratio of 12:75:13 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Molasses | |
|---|---|---|
| Protein | 12% | ~ |
| Carbohydrates | 75% | 100% |
| Fat | 13% | ~ |
| Alcohol | ~ | ~ |
Both molasses and ginger are high in carbohydrates. Molass has a little more carbohydrates (4%) than ginger by weight - molass has 74.7g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
Ginger is an excellent source of dietary fiber and it has more dietary fiber than molass - ginger has 14.1g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and ginger has 95% less sugar than molass - molass has 74.7g of sugar per 100 grams and ginger has 3.4g of sugar.
Ginger is a great source of protein and it has more protein than molass - ginger has 9g of protein per 100 grams and molass does not contain significant amounts.
Molass has 143.3 times less saturated fat than ginger - molass has 0.02g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Ginger has more Vitamin C than molass - ginger has 0.7mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Ginger and molasses contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Ginger and molasses contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Ginger has more riboflavin, niacin and folate. Both ginger and molasses contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Ginger | Molasses | |
|---|---|---|
| Thiamin | 0.046 MG | 0.041 MG |
| Riboflavin | 0.17 MG | 0.002 MG |
| Niacin | 9.62 MG | 0.93 MG |
| Pantothenic acid | 0.477 MG | 0.804 MG |
| Vitamin B6 | 0.626 MG | 0.67 MG |
| Folate | 13 UG | ~ |
Both molasses and ginger are high in calcium. Molass has 80% more calcium than ginger - molass has 205mg of calcium per 100 grams and ginger has 114mg of calcium.
Both molasses and ginger are high in iron. Ginger has 319% more iron than molass - molass has 4.7mg of iron per 100 grams and ginger has 19.8mg of iron.
Both molasses and ginger are high in potassium. Molass has 47% more potassium than - molass has 1464mg of potassium per 100 grams and ginger has 1320mg of potassium.
Comparing omega-6 fatty acids, ginger has more linoleic acid than molass per 100 grams.
| Ginger | Molasses | |
|---|---|---|
| linoleic acid | 0.706 G | 0.05 G |
| Total | 0.706 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.
Ginger 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 | |||