Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and molasses:
Both molasses and salmon are high in calories. Molass has 128% more calories than salmon - molass has 290 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Salmon has a macronutrient ratio of 67:0:33 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Molasses | |
|---|---|---|
| Protein | 67% | ~ |
| Carbohydrates | ~ | 100% |
| Fat | 33% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and salmon has less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and salmon does not contain significant amounts.
Molass is high in sugar and salmon has less sugar than molass - molass has 74.7g of sugar per 100 grams and salmon does not contain significant amounts.
Salmon is an excellent source of protein and it has more protein than molass - salmon has 20.5g of protein per 100 grams and molass does not contain significant amounts.
Both molasses and salmon are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
Both salmon and molasses are low in trans fat - salmon has 0.03g of trans fat per 100 grams and molass does not contain significant amounts.
Molass has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and molass does not contain significant amounts.
Salmon has more Vitamin A than molass - salmon has 35ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Salmon is an excellent source of Vitamin D and it has more Vitamin D than molass - salmon has 435iu of Vitamin D per 100 grams and molass does not contain significant amounts.
Salmon has more Vitamin E than molass - salmon has 0.4mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Salmon and molasses contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Salmon has more riboflavin, niacin, folate and Vitamin B12. Both salmon and molasses contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Salmon | Molasses | |
|---|---|---|
| Thiamin | 0.08 MG | 0.041 MG |
| Riboflavin | 0.105 MG | 0.002 MG |
| Niacin | 7.995 MG | 0.93 MG |
| Pantothenic acid | 1.03 MG | 0.804 MG |
| Vitamin B6 | 0.611 MG | 0.67 MG |
| Folate | 4 UG | ~ |
| Vitamin B12 | 4.15 UG | ~ |
Molass is an excellent source of calcium and it has 28 times more calcium than salmon - molass has 205mg of calcium per 100 grams and salmon has 7mg of calcium.
Molass is an excellent source of iron and it has 11 times more iron than salmon - molass has 4.7mg of iron per 100 grams and salmon has 0.38mg of iron.
Both molasses and salmon are high in potassium. Molass has 300% more potassium than salmon - molass has 1464mg of potassium per 100 grams and salmon has 366mg of potassium.
Comparing omega-6 fatty acids, both salmon and molasses contain significant amounts of linoleic acid.
| Salmon | Molasses | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.05 G |
| Total | 0.085 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.
Salmon 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 | |||