Dried fruit vs. Molasses — In-Depth Nutrition Comparison
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What are the main differences between dried fruit and molasses?
- Dried fruit is richer in vitamin A, fiber, and vitamin E, yet molasses are richer in manganese, magnesium, vitamin B6, selenium, iron, copper, and calcium.
- Dried fruit's daily need coverage for vitamin A is 72% higher.
We used Apricots, dried, sulfured, uncooked and Molasses types in this comparison.
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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 | +34.5% |
| Contains more PhosphorusPhosphorus | +129% |
| Contains less SodiumSodium | -73% |
| Contains more MagnesiumMagnesium | +656.3% |
| Contains more CalciumCalcium | +272.7% |
| Contains more PotassiumPotassium | +26% |
| Contains more IronIron | +77.4% |
| Contains more CopperCopper | +42% |
| Contains more ManganeseManganese | +551.1% |
| Contains more SeleniumSelenium | +709.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +3600% |
| Contains more Vitamin B3Vitamin B3 | +178.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B1Vitamin B1 | +173.3% |
| Contains more Vitamin B5Vitamin B5 | +55.8% |
| Contains more Vitamin B6Vitamin B6 | +368.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
0 g
Fats:
0.1 g
Carbs:
74.73 g
Water:
21.87 g
Other:
3.3 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +410% |
| Contains more WaterWater | +41.2% |
| Contains more CarbsCarbs | +19.3% |
| Contains more OtherOther | +28.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.032 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +131.3% |
| Contains more Poly. FatPolyunsaturated fat | +48% |
~equal in
Saturated fat
~0.018g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
29.4 g
Glucose:
11.92 g
Fructose:
12.79 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +177.5% |
| Contains more SucroseSucrose | +272.6% |
~equal in
Fructose
~12.79g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.235mg | 1.53mg | 56% |
| Magnesium | 32mg | 242mg | 50% |
| Vitamin B6 | 0.143mg | 0.67mg | 41% |
| Vitamin E | 4.33mg | 0mg | 29% |
| Fiber | 7.3g | 0g | 29% |
| Selenium | 2.2µg | 17.8µg | 28% |
| Iron | 2.66mg | 4.72mg | 26% |
| Vitamin A | 180µg | 0µg | 20% |
| Copper | 0.343mg | 0.487mg | 16% |
| Calcium | 55mg | 205mg | 15% |
| Vitamin B3 | 2.589mg | 0.93mg | 10% |
| Potassium | 1162mg | 1464mg | 9% |
| Protein | 3.39g | 0g | 7% |
| Phosphorus | 71mg | 31mg | 6% |
| Vitamin B5 | 0.516mg | 0.804mg | 6% |
| Vitamin B2 | 0.074mg | 0.002mg | 6% |
| Carbs | 62.64g | 74.73g | 4% |
| Vitamin K | 3.1µg | 0µg | 3% |
| Folate | 10µg | 0µg | 3% |
| Calories | 241kcal | 290kcal | 2% |
| Vitamin B1 | 0.015mg | 0.041mg | 2% |
| Sodium | 10mg | 37mg | 1% |
| Zinc | 0.39mg | 0.29mg | 1% |
| Vitamin C | 1mg | 0mg | 1% |
| Fats | 0.51g | 0.1g | 1% |
| Net carbs | 55.34g | 74.73g | N/A |
| Sugar | 53.44g | 74.72g | N/A |
| Starch | 0.35g | 0% | |
| Choline | 13.9mg | 13.3mg | 0% |
| Saturated fat | 0.017g | 0.018g | 0% |
| Monounsaturated fat | 0.074g | 0.032g | 0% |
| Polyunsaturated fat | 0.074g | 0.05g | 0% |
| Tryptophan | 0.016mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.083mg | 0% | |
| Methionine | 0.015mg | 0% | |
| Phenylalanine | 0.062mg | 0% | |
| Valine | 0.078mg | 0% | |
| Histidine | 0.047mg | 0% | |
| Fructose | 12.47g | 12.79g | 0% |
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
24%
18%
Minerals Daily Need Coverage Score
44%
103%
Comparison summary
Which food is richer in minerals?
Molasses is relatively richer in minerals
Which food is lower in Sugar?
Dried fruit is lower in Sugar (difference - 21.28g)
Which food contains less Sodium?
Dried fruit contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)