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Molasses vs. Brazil nut — In-Depth Nutrition Comparison

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Important differences between molasses and brazil nut

  • Molasses have more vitamin B6; however, brazil nut has more selenium, copper, phosphorus, vitamin B1, vitamin E, zinc, magnesium, and fiber.
  • Brazil nut's daily need coverage for selenium is 3453% more.
  • Molasses have 7 times more vitamin B6 than brazil nut. Molasses have 0.67mg of vitamin B6, while brazil nut has 0.101mg.
  • Molasses are lower in saturated fat.

The food varieties used in the comparison are Molasses and Nuts, brazilnuts, dried, unblanched.

Infographic

Molasses vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more CalciumCalcium +28.1%
Contains more PotassiumPotassium +122.2%
Contains more IronIron +94.2%
Contains more ManganeseManganese +25.1%
Contains more MagnesiumMagnesium +55.4%
Contains more CopperCopper +257.9%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +2238.7%
Contains less SodiumSodium -91.9%
Contains more SeleniumSelenium +10669.7%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B3Vitamin B3 +215.3%
Contains more Vitamin B5Vitamin B5 +337%
Contains more Vitamin B6Vitamin B6 +563.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1404.9%
Contains more Vitamin B2Vitamin B2 +1650%
Contains more FolateFolate +∞%
Contains more CholineCholine +116.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +536.5%
Contains more WaterWater +539.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +67000%
~equal in Other ~3.42g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +74521.9%
Contains more Poly. FatPolyunsaturated fat +48698%

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
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1161.8%
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 Brazil nut
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Molasses Brazil nut DV% diff.
Selenium 17.8µg 1917µg 3453%
Polyunsaturated fat 0.05g 24.399g 162%
Copper 0.487mg 1.743mg 140%
Fats 0.1g 67.1g 103%
Phosphorus 31mg 725mg 99%
Saturated fat 0.018g 16.134g 73%
Monounsaturated fat 0.032g 23.879g 60%
Vitamin B1 0.041mg 0.617mg 48%
Vitamin B6 0.67mg 0.101mg 44%
Vitamin E 0mg 5.65mg 38%
Zinc 0.29mg 4.06mg 34%
Magnesium 242mg 376mg 32%
Fiber 0g 7.5g 30%
Iron 4.72mg 2.43mg 29%
Protein 0g 14.32g 29%
Potassium 1464mg 659mg 24%
Carbs 74.73g 11.74g 21%
Calories 290kcal 659kcal 18%
Fructose 12.79g 0g 16%
Manganese 1.53mg 1.223mg 13%
Vitamin B5 0.804mg 0.184mg 12%
Folate 0µg 22µg 6%
Calcium 205mg 160mg 5%
Vitamin B3 0.93mg 0.295mg 4%
Choline 13.3mg 28.8mg 3%
Vitamin B2 0.002mg 0.035mg 3%
Sodium 37mg 3mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 74.73g 4.24g N/A
Sugar 74.72g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.135mg 0%
Threonine 0.365mg 0%
Isoleucine 0.518mg 0%
Leucine 1.19mg 0%
Lysine 0.49mg 0%
Methionine 1.124mg 0%
Phenylalanine 0.639mg 0%
Valine 0.76mg 0%
Histidine 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
103%
Molasses
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 16.116g)
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $1.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 72.39g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 10)
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.
Which food is richer in vitamins?
?
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.