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Molasses vs. Mixed nuts — In-Depth Nutrition Comparison

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Differences between molasses and mixed nuts

  • Molasses have more iron and potassium, while mixed nuts have more phosphorus, vitamin E, copper, vitamin B3, selenium, fiber, and zinc.
  • Mixed nuts' daily need coverage for phosphorus is 61% higher.
  • Mixed nuts contain 2 times less potassium than molasses. Molasses contain 1464mg of potassium, while mixed nuts contain 632mg.
  • The amount of saturated fat in molasses is lower.

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

Infographic

Molasses vs Mixed nuts 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
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%
Contains more CalciumCalcium +75.2%
Contains more PotassiumPotassium +131.6%
Contains more IronIron +80.8%
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%
~equal in Magnesium ~229mg

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 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
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%
Contains more Vitamin B6Vitamin B6 +90.3%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
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
Contains more CarbsCarbs +255%
Contains more WaterWater +951.4%
Contains more OtherOther +14.6%
Contains more ProteinProtein +∞%
Contains more FatsFats +53850%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +88925%
Contains more Poly. FatPolyunsaturated fat +29124%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +608.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~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.
Molasses Mixed nuts
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 Molasses Mixed nuts DV% diff.
Polyunsaturated fat 0.05g 14.612g 97%
Fats 0.1g 53.95g 83%
Monounsaturated fat 0.032g 28.488g 71%
Phosphorus 31mg 456mg 61%
Vitamin E 0mg 7.82mg 52%
Copper 0.487mg 0.907mg 47%
Vitamin B3 0.93mg 7.709mg 42%
Saturated fat 0.018g 8.711g 40%
Protein 0g 20.04g 40%
Selenium 17.8µg 33.9µg 29%
Fiber 0g 7g 28%
Zinc 0.29mg 3.36mg 28%
Iron 4.72mg 2.61mg 26%
Potassium 1464mg 632mg 24%
Vitamin B6 0.67mg 0.352mg 24%
Manganese 1.53mg 2.04mg 22%
Folate 0µg 83µg 21%
Carbs 74.73g 21.05g 18%
Fructose 12.79g 0g 16%
Calories 290kcal 607kcal 16%
Vitamin B2 0.002mg 0.196mg 15%
Vitamin B1 0.041mg 0.189mg 12%
Calcium 205mg 117mg 9%
Choline 13.3mg 52mg 7%
Vitamin B5 0.804mg 1.14mg 7%
Vitamin K 0µg 5.7µg 5%
Magnesium 242mg 229mg 3%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Sodium 37mg 5mg 1%
Net carbs 74.73g 14.05g N/A
Sugar 74.72g 4.15g 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 0g 0.005g 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
Molasses Mixed nuts
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
18%
Molasses
50%
Mixed nuts
Minerals Daily Need Coverage Score
103%
Molasses
139%
Mixed nuts

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/nutrients
  2. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.