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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.

Infographic

Coconut vs Molasses infographic
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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 Phosphorus +264.5%
Contains less Sodium -45.9%
Contains more Zinc +279.3%
Contains more Calcium +1364.3%
Contains more Iron +94.2%
Contains more Magnesium +656.3%
Contains more Potassium +311.2%
Contains more Copper +12%
Contains more Selenium +76.2%
Equal in Manganese - 1.53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains more Phosphorus +264.5%
Contains less Sodium -45.9%
Contains more Zinc +279.3%
Contains more Calcium +1364.3%
Contains more Iron +94.2%
Contains more Magnesium +656.3%
Contains more Potassium +311.2%
Contains more Copper +12%
Contains more Selenium +76.2%
Equal in Manganese - 1.53

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 E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin B2 +900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +168%
Contains more Vitamin B6 +1140.7%
Equal in Choline - 13.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 11% 1% 18% 49% 155% 0% 0% 8% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +61%
Contains more Vitamin B2 +900%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +168%
Contains more Vitamin B6 +1140.7%
Equal in Choline - 13.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +33390%
Contains more Water +114.9%
Contains more Carbs +390.7%
Contains more Other +243.8%
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more Protein +∞%
Contains more Fats +33390%
Contains more Water +114.9%
Contains more Carbs +390.7%
Contains more Other +243.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4353.1%
Contains more Polyunsaturated fat +632%
Contains less Saturated Fat -99.9%
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +4353.1%
Contains more Polyunsaturated fat +632%
Contains less Saturated 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.
Coconut Molasses
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Molasses Opinion
Net carbs 6.23g 74.73g Molasses
Protein 3.33g 0g Coconut
Fats 33.49g 0.1g Coconut
Carbs 15.23g 74.73g Molasses
Calories 354kcal 290kcal Coconut
Fructose 12.79g Molasses
Sugar 6.23g 74.72g Coconut
Fiber 9g 0g Coconut
Calcium 14mg 205mg Molasses
Iron 2.43mg 4.72mg Molasses
Magnesium 32mg 242mg Molasses
Phosphorus 113mg 31mg Coconut
Potassium 356mg 1464mg Molasses
Sodium 20mg 37mg Coconut
Zinc 1.1mg 0.29mg Coconut
Copper 0.435mg 0.487mg Molasses
Manganese 1.5mg 1.53mg Molasses
Selenium 10.1µg 17.8µg Molasses
Vitamin E 0.24mg 0mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.041mg Coconut
Vitamin B2 0.02mg 0.002mg Coconut
Vitamin B3 0.54mg 0.93mg Molasses
Vitamin B5 0.3mg 0.804mg Molasses
Vitamin B6 0.054mg 0.67mg Molasses
Folate 26µg 0µg Coconut
Choline 12.1mg 13.3mg Molasses
Vitamin K 0.2µg 0µg Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 29.698g 0.018g Molasses
Monounsaturated Fat 1.425g 0.032g Coconut
Polyunsaturated fat 0.366g 0.05g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Molasses
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Coconut
18%
Molasses
Minerals Daily Need Coverage Score
63%
Coconut
103%
Molasses

Comparison summary

Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 29.68g)
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $0.6)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 68.49g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 59)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.