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Molasses vs. Pistachio — In-Depth Nutrition Comparison

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A recap on differences between molasses and pistachios

  • Molasses have more magnesium and selenium; however, pistachios are higher in copper, vitamin B6, vitamin B1, phosphorus, fiber, vitamin E, and zinc.
  • Pistachios cover your daily copper needs 90% more than molasses.
  • Pistachios contain 3 times less selenium than molasses. Molasses contain 17.8µg of selenium, while pistachios contain 7µg.
  • Molasses have less saturated fat.

Food varieties used in this article are Molasses and Nuts, pistachio nuts, raw.

Infographic

Molasses vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +95.2%
Contains more PotassiumPotassium +42.8%
Contains more IronIron +20.4%
Contains more ManganeseManganese +27.5%
Contains more SeleniumSelenium +154.3%
Contains more CopperCopper +166.9%
Contains more ZincZinc +658.6%
Contains more PhosphorusPhosphorus +1480.6%
Contains less SodiumSodium -97.3%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2022%
Contains more Vitamin B2Vitamin B2 +7900%
Contains more Vitamin B3Vitamin B3 +39.8%
Contains more Vitamin B6Vitamin B6 +153.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +175%
Contains more WaterWater +400.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +45220%
~equal in Other ~2.98g

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +72578.1%
Contains more Poly. FatPolyunsaturated fat +28660%

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
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more SucroseSucrose +327.9%
Contains more GlucoseGlucose +3625%
Contains more FructoseFructose +5229.2%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Pistachio
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Molasses Pistachio DV% diff.
Polyunsaturated fat 0.05g 14.38g 96%
Copper 0.487mg 1.3mg 90%
Vitamin B6 0.67mg 1.7mg 79%
Fats 0.1g 45.32g 70%
Vitamin B1 0.041mg 0.87mg 69%
Phosphorus 31mg 490mg 66%
Monounsaturated fat 0.032g 23.257g 58%
Fiber 0g 10.6g 42%
Protein 0g 20.16g 40%
Magnesium 242mg 121mg 29%
Saturated fat 0.018g 5.907g 27%
Selenium 17.8µg 7µg 20%
Vitamin E 0mg 2.86mg 19%
Zinc 0.29mg 2.2mg 17%
Carbs 74.73g 27.17g 16%
Fructose 12.79g 0.24g 16%
Manganese 1.53mg 1.2mg 14%
Calories 290kcal 560kcal 14%
Potassium 1464mg 1025mg 13%
Folate 0µg 51µg 13%
Vitamin B2 0.002mg 0.16mg 12%
Iron 4.72mg 3.92mg 10%
Calcium 205mg 105mg 10%
Vitamin C 0mg 5.6mg 6%
Vitamin B5 0.804mg 0.52mg 6%
Vitamin A 0µg 26µg 3%
Sodium 37mg 1mg 2%
Vitamin B3 0.93mg 1.3mg 2%
Choline 13.3mg 2%
Starch 1.67g 1%
Net carbs 74.73g 16.57g N/A
Sugar 74.72g 7.66g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
103%
Molasses
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 67.06g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 5.889g)
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $0.6)
Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.