Peanut Butter vs. Molasses

Nutrition comparison of Peanut Butter and Molasses


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

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

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

  • Both molasses and peanut butter are high in calcium, calories and potassium.
  • Molass is an excellent source of iron.
  • Peanut butter has more thiamin, riboflavin, niacin and folate.
  • Peanut butter has signficantly more Vitamin E than molass.
  • Peanut butter is an excellent source of dietary fiber and protein.
Detailed nutritional comparison of peanut butter 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: Peanut Butter (Peanut butter, chunk style, with salt) and Molasses (Molasses) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both molasses and peanut butter are high in calories. Peanut butter has 103% more calories than molass - molass has 290 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanut Butter Molasses
Protein 15% ~
Carbohydrates 14% 100%
Fat 71% ~
Alcohol ~ ~

carbohydrates

Molass is high in carbohydrates and peanut butter has 71% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

The carbs in peanut butter are made of 39% sugar, 37% dietary fiber and 23% starch, whereas the carbs in molasses comprise of 100% sugar.

dietary fiber

Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than molass - peanut butter has 8g of dietary fiber per 100 grams and molass does not contain significant amounts.

sugar

Molass is high in sugar and peanut butter has 89% less sugar than molass - molass has 74.7g of sugar per 100 grams and peanut butter has 8.4g of sugar.

Protein

protein

Peanut butter is an excellent source of protein and it has more protein than molass - peanut butter has 24.1g of protein per 100 grams and molass does not contain significant amounts.

Fat

saturated fat

Peanut butter is high in saturated fat and molass has 100% less saturated fat than peanut butter - molass has 0.02g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

Vitamins

Vitamin E

Peanut butter has signficantly more Vitamin E than molass - peanut butter has 6.3mg of Vitamin E per 100 grams and molass does not contain significant amounts.

Vitamin K

Peanut butter and molasses contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and molass does not contain significant amounts.

The B Vitamins

Peanut butter has more thiamin, riboflavin, niacin and folate. Both peanut butter and molasses contain significant amounts of pantothenic acid and Vitamin B6.

Peanut Butter Molasses
Thiamin 0.106 MG 0.041 MG
Riboflavin 0.111 MG 0.002 MG
Niacin 13.696 MG 0.93 MG
Pantothenic acid 1.118 MG 0.804 MG
Vitamin B6 0.418 MG 0.67 MG
Folate 92 UG ~

Minerals

calcium

Both molasses and peanut butter are high in calcium. Molass has 356% more calcium than peanut butter - molass has 205mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Molass is an excellent source of iron and it has 148% more iron than peanut butter - molass has 4.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Both molasses and peanut butter are high in potassium. Molass has 97% more potassium than peanut butter - molass has 1464mg of potassium per 100 grams and peanut butter has 745mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, peanut butter has more linoleic acid than molass per 100 grams.

Peanut Butter Molasses
other omega 6 0.64 G ~
linoleic acid 13.854 G 0.05 G
Total 14.494 G 0.05 G



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: Peanut Butter (Peanut butter, chunk style, with salt) and Molasses (Molasses) .

Peanut Butter g

()
Daily Values (%)

Molasses g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does molasses or peanut butter contain more calories in 100 grams?
Both molasses and peanut butter are high in calories. Peanut butter has 100% more calories than molass - molass has 290 calories in 100g and peanut butter has 589 calories.

Does molasses or peanut butter have more carbohydrates?
By weight, molass is high in carbohydrates and peanut butter has 70% fewer carbohydrates than molass - molass has 74.7g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in peanut butter are made of 40% sugar, 40% dietary fiber and 20% starch, whereas the carbs in molasses comprise of 100% sugar.

Does molasses or peanut butter contain more calcium?
Both molasses and peanut butter are high in calcium. Molass has 360% more calcium than peanut butter - molass has 205mg of calcium in 100 grams and peanut butter has 45mg of calcium.

Does molasses or peanut butter contain more iron?
Molass is an abundant source of iron and it has 150% more iron than peanut butter - molass has 4.7mg of iron in 100 grams and peanut butter has 1.9mg of iron.

Does molasses or peanut butter contain more potassium?
Both molasses and peanut butter are high in potassium. Molass has 100% more potassium than peanut butter - molass has 1464mg of potassium in 100 grams and peanut butter has 745mg of potassium.

Compare Food