Coconut vs. Molasses — In-Depth Nutrition Comparison
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How are Coconut and Molasses different?
- Coconut is richer in Fiber, and Phosphorus, while Molasses are higher in Magnesium, Vitamin B6, Potassium, Iron, Calcium, Selenium, and Vitamin B5.
- Coconut covers your daily need of Saturated Fat 148% more than Molasses.
- Molasses are lower in Saturated Fat.
Nuts, coconut meat, raw and Molasses types were used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ZincZinc | +279.3% |
| Contains more PhosphorusPhosphorus | +264.5% |
| Contains less SodiumSodium | -45.9% |
| Contains more MagnesiumMagnesium | +656.3% |
| Contains more CalciumCalcium | +1364.3% |
| Contains more PotassiumPotassium | +311.2% |
| Contains more IronIron | +94.2% |
| Contains more CopperCopper | +12% |
| Contains more SeleniumSelenium | +76.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin E Vitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +61% |
| Contains more Vitamin B2Vitamin B2 | +900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B3Vitamin B3 | +72.2% |
| Contains more Vitamin B5Vitamin B5 | +168% |
| Contains more Vitamin B6Vitamin B6 | +1140.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +33390% |
| Contains more WaterWater | +114.9% |
| Contains more CarbsCarbs | +390.7% |
| Contains more OtherOther | +243.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +4353.1% |
| Contains more Poly. FatPolyunsaturated fat | +632% |
| Contains less Sat. FatSaturated Fat | -99.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 354kcal | 290kcal |
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| Protein | 3.33g | 0g |
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| Fats | 33.49g | 0.1g |
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| Vitamin C | 3.3mg | 0mg |
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| Net carbs | 6.23g | 74.73g |
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| Carbs | 15.23g | 74.73g |
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| Magnesium | 32mg | 242mg |
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| Calcium | 14mg | 205mg |
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| Potassium | 356mg | 1464mg |
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| Iron | 2.43mg | 4.72mg |
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| Sugar | 6.23g | 74.72g |
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| Fiber | 9g | 0g |
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| Copper | 0.435mg | 0.487mg |
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| Zinc | 1.1mg | 0.29mg |
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| Phosphorus | 113mg | 31mg |
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| Sodium | 20mg | 37mg |
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| Vitamin E | 0.24mg | 0mg |
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| Manganese | 1.5mg | 1.53mg |
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| Selenium | 10.1µg | 17.8µg |
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| Vitamin B1 | 0.066mg | 0.041mg |
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| Vitamin B2 | 0.02mg | 0.002mg |
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| Vitamin B3 | 0.54mg | 0.93mg |
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| Vitamin B5 | 0.3mg | 0.804mg |
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| Vitamin B6 | 0.054mg | 0.67mg |
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| Vitamin K | 0.2µg | 0µg |
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| Folate | 26µg | 0µg |
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| Choline | 12.1mg | 13.3mg |
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| Saturated Fat | 29.698g | 0.018g |
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| Monounsaturated Fat | 1.425g | 0.032g |
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| Polyunsaturated fat | 0.366g | 0.05g |
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| Tryptophan | 0.039mg |
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| Threonine | 0.121mg |
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| Isoleucine | 0.131mg |
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| Leucine | 0.247mg |
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| Lysine | 0.147mg |
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| Methionine | 0.062mg |
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| Phenylalanine | 0.169mg |
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| Valine | 0.202mg |
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| Histidine | 0.077mg |
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| Fructose | 12.79g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
18%
Minerals Daily Need Coverage Score
63%
103%
Comparison summary
Which food is lower in Saturated Fat?
Molasses is lower in Saturated Fat (difference - 29.68g)
Which food is cheaper?
Molasses is cheaper (difference - $0.6)
Which food is richer in minerals?
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 68.49g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 59)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.