Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Heart of palm vs. Molasses — In-Depth Nutrition Comparison

Compare

What are the main differences between Heart of palm and Molasses?

  • Heart of palm is richer in Zinc, Copper, Phosphorus, Vitamin B2, Vitamin B6, and Potassium, yet Molasses are richer in Magnesium, Iron, Selenium, and Calcium.
  • Molasses' daily need coverage for Magnesium is 55% higher.
  • Heart of palm has 90 times more Vitamin B2 than Molasses. Heart of palm has 0.18mg of Vitamin B2, while Molasses have 0.002mg.

We used Hearts of palm, raw and Molasses types in this comparison.

Infographic

Heart of palm vs Molasses infographic
Infographic link

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 +351.6%
Contains more Potassium +23.4%
Contains less Sodium -62.2%
Contains more Zinc +1186.2%
Contains more Copper +32.2%
Contains more Calcium +1038.9%
Contains more Iron +179.3%
Contains more Magnesium +2320%
Contains more Selenium +2442.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 177% 173% 14% 130% 5% 8% 163% 200% 98%
Contains more Phosphorus +351.6%
Contains more Potassium +23.4%
Contains less Sodium -62.2%
Contains more Zinc +1186.2%
Contains more Copper +32.2%
Contains more Calcium +1038.9%
Contains more Iron +179.3%
Contains more Magnesium +2320%
Contains more Selenium +2442.9%

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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +8900%
Contains more Vitamin B6 +20.9%
Contains more Folate +∞%
Equal in Vitamin B3 - 0.93
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 11% 1% 18% 49% 155% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22%
Contains more Vitamin B2 +8900%
Contains more Vitamin B6 +20.9%
Contains more Folate +∞%
Equal in Vitamin B3 - 0.93

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +100%
Contains more Water +217.8%
Contains more Carbs +191.8%
Contains more Other +65.8%
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 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 +100%
Contains more Water +217.8%
Contains more Carbs +191.8%
Contains more Other +65.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +78%
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +540%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
18% 32% 50%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +78%
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +540%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Molasses
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Molasses Opinion
Net carbs 24.11g 74.73g Molasses
Protein 2.7g 0g Heart of palm
Fats 0.2g 0.1g Heart of palm
Carbs 25.61g 74.73g Molasses
Calories 115kcal 290kcal Molasses
Fructose 12.79g Molasses
Sugar 17.16g 74.72g Heart of palm
Fiber 1.5g 0g Heart of palm
Calcium 18mg 205mg Molasses
Iron 1.69mg 4.72mg Molasses
Magnesium 10mg 242mg Molasses
Phosphorus 140mg 31mg Heart of palm
Potassium 1806mg 1464mg Heart of palm
Sodium 14mg 37mg Heart of palm
Zinc 3.73mg 0.29mg Heart of palm
Copper 0.644mg 0.487mg Heart of palm
Manganese 1.53mg Molasses
Selenium 0.7µg 17.8µg Molasses
Vitamin A 68IU 0IU Heart of palm
Vitamin A RAE 3µg 0µg Heart of palm
Vitamin E 0.5mg 0mg Heart of palm
Vitamin C 8mg 0mg Heart of palm
Vitamin B1 0.05mg 0.041mg Heart of palm
Vitamin B2 0.18mg 0.002mg Heart of palm
Vitamin B3 0.9mg 0.93mg Molasses
Vitamin B5 0.804mg Molasses
Vitamin B6 0.81mg 0.67mg Heart of palm
Folate 24µg 0µg Heart of palm
Saturated Fat 0.046g 0.018g Molasses
Monounsaturated Fat 0.005g 0.032g Molasses
Polyunsaturated fat 0.089g 0.05g Heart of palm

Which food is preferable for your diet?

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

People also compare

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
26%
Heart of palm
19%
Molasses
Minerals Daily Need Coverage Score
62%
Heart of palm
103%
Molasses

Comparison summary

Which food is lower in Saturated Fat?
Molasses
Molasses is lower in Saturated Fat (difference - 0.028g)
Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 57.56g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.