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Mixed nuts vs. Molasses — In-Depth Nutrition Comparison

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Differences between mixed nuts and molasses

  • Mixed nuts have more phosphorus, vitamin E, copper, vitamin B3, selenium, fiber, and zinc, while molasses have more iron and potassium.
  • Mixed nuts' daily need coverage for phosphorus is 61% higher.
  • The amount of saturated fat in molasses is lower.

The food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Molasses.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more CopperCopper +86.2%
Contains more ZincZinc +1058.6%
Contains more PhosphorusPhosphorus +1371%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +33.3%
Contains more SeleniumSelenium +90.4%
Contains more CalciumCalcium +75.2%
Contains more PotassiumPotassium +131.6%
Contains more IronIron +80.8%
~equal in Magnesium ~242mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +361%
Contains more Vitamin B2Vitamin B2 +9700%
Contains more Vitamin B3Vitamin B3 +728.9%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +291%
Contains more Vitamin B6Vitamin B6 +90.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 ProteinProtein +∞%
Contains more FatsFats +53850%
Contains more CarbsCarbs +255%
Contains more WaterWater +951.4%
Contains more OtherOther +14.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
18% 32% 50%
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 +88925%
Contains more Poly. FatPolyunsaturated fat +29124%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
54% 22% 24%
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 SucroseSucrose +608.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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.
Mixed nuts Molasses
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Molasses DV% diff.
Polyunsaturated fat 14.612g 0.05g 97%
Fats 53.95g 0.1g 83%
Monounsaturated fat 28.488g 0.032g 71%
Phosphorus 456mg 31mg 61%
Vitamin E 7.82mg 0mg 52%
Copper 0.907mg 0.487mg 47%
Vitamin B3 7.709mg 0.93mg 42%
Saturated fat 8.711g 0.018g 40%
Protein 20.04g 0g 40%
Selenium 33.9µg 17.8µg 29%
Fiber 7g 0g 28%
Zinc 3.36mg 0.29mg 28%
Iron 2.61mg 4.72mg 26%
Potassium 632mg 1464mg 24%
Vitamin B6 0.352mg 0.67mg 24%
Manganese 2.04mg 1.53mg 22%
Folate 83µg 0µg 21%
Carbs 21.05g 74.73g 18%
Fructose 0g 12.79g 16%
Calories 607kcal 290kcal 16%
Vitamin B2 0.196mg 0.002mg 15%
Vitamin B1 0.189mg 0.041mg 12%
Calcium 117mg 205mg 9%
Choline 52mg 13.3mg 7%
Vitamin B5 1.14mg 0.804mg 7%
Vitamin K 5.7µg 0µg 5%
Magnesium 229mg 242mg 3%
Starch 4.2g 2%
Vitamin C 0.5mg 0mg 1%
Sodium 5mg 37mg 1%
Net carbs 14.05g 74.73g N/A
Sugar 4.15g 74.72g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Molasses
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
50%
Mixed nuts
18%
Molasses
Minerals Daily Need Coverage Score
139%
Mixed nuts
103%
Molasses

Comparison summary

Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 8.693g)
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $1)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 70.57g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts 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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.