Molasses vs. Coconut — In-Depth Nutrition Comparison
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How are molasses and coconut different?
- Molasses are richer in magnesium, vitamin B6, potassium, iron, calcium, selenium, and vitamin B5, while coconut is higher in fiber and phosphorus.
- Coconut covers your daily need for saturated fat, 148% more than molasses.
- Molasses contain 15 times more calcium than coconut. Molasses contain 205mg of calcium, while coconut contains 14mg.
- Molasses are lower in saturated fat.
Molasses and Nuts, coconut meat, raw 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 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% |
| Contains more ZincZinc | +279.3% |
| Contains more PhosphorusPhosphorus | +264.5% |
| Contains less SodiumSodium | -45.9% |
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 B3Vitamin B3 | +72.2% |
| Contains more Vitamin B5Vitamin B5 | +168% |
| Contains more Vitamin B6Vitamin B6 | +1140.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +61% |
| Contains more Vitamin B2Vitamin B2 | +900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.018g | 29.698g | 135% |
| Fats | 0.1g | 33.49g | 51% |
| Magnesium | 242mg | 32mg | 50% |
| Vitamin B6 | 0.67mg | 0.054mg | 47% |
| Fiber | 0g | 9g | 36% |
| Potassium | 1464mg | 356mg | 33% |
| Iron | 4.72mg | 2.43mg | 29% |
| Carbs | 74.73g | 15.23g | 20% |
| Calcium | 205mg | 14mg | 19% |
| Fructose | 12.79g | 16% | |
| Selenium | 17.8µg | 10.1µg | 14% |
| Phosphorus | 31mg | 113mg | 12% |
| Vitamin B5 | 0.804mg | 0.3mg | 10% |
| Protein | 0g | 3.33g | 7% |
| Zinc | 0.29mg | 1.1mg | 7% |
| Folate | 0µg | 26µg | 7% |
| Copper | 0.487mg | 0.435mg | 6% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Monounsaturated fat | 0.032g | 1.425g | 3% |
| Calories | 290kcal | 354kcal | 3% |
| Vitamin B1 | 0.041mg | 0.066mg | 2% |
| Polyunsaturated fat | 0.05g | 0.366g | 2% |
| Vitamin B3 | 0.93mg | 0.54mg | 2% |
| Vitamin E | 0mg | 0.24mg | 2% |
| Vitamin B2 | 0.002mg | 0.02mg | 1% |
| Sodium | 37mg | 20mg | 1% |
| Manganese | 1.53mg | 1.5mg | 1% |
| Net carbs | 74.73g | 6.23g | N/A |
| Sugar | 74.72g | 6.23g | N/A |
| Vitamin K | 0µg | 0.2µg | 0% |
| Choline | 13.3mg | 12.1mg | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +390.7% |
| Contains more OtherOther | +243.8% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +33390% |
| Contains more WaterWater | +114.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +4353.1% |
| Contains more Poly. FatPolyunsaturated fat | +632% |
