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Brazil nut vs. Molasses — In-Depth Nutrition Comparison

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Important differences between brazil nut and molasses

  • Brazil nut has more selenium, copper, phosphorus, vitamin B1, vitamin E, zinc, magnesium, and fiber; however, molasses have more vitamin B6.
  • Brazil nut's daily need coverage for selenium is 3453% more.
  • Molasses are lower in saturated fat.

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

Infographic

Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 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%
Contains more CalciumCalcium +28.1%
Contains more PotassiumPotassium +122.2%
Contains more IronIron +94.2%
Contains more ManganeseManganese +25.1%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 +1404.9%
Contains more Vitamin B2Vitamin B2 +1650%
Contains more FolateFolate +∞%
Contains more CholineCholine +116.5%
Contains more Vitamin B3Vitamin B3 +215.3%
Contains more Vitamin B5Vitamin B5 +337%
Contains more Vitamin B6Vitamin B6 +563.4%
~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
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
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 +67000%
Contains more CarbsCarbs +536.5%
Contains more WaterWater +539.5%
~equal in Other ~3.3g

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 +1161.8%
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.
Brazil nut Molasses
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 Brazil nut Molasses DV% diff.
Selenium 1917µg 17.8µg 3453%
Polyunsaturated fat 24.399g 0.05g 162%
Copper 1.743mg 0.487mg 140%
Fats 67.1g 0.1g 103%
Phosphorus 725mg 31mg 99%
Saturated fat 16.134g 0.018g 73%
Monounsaturated fat 23.879g 0.032g 60%
Vitamin B1 0.617mg 0.041mg 48%
Vitamin B6 0.101mg 0.67mg 44%
Vitamin E 5.65mg 0mg 38%
Zinc 4.06mg 0.29mg 34%
Magnesium 376mg 242mg 32%
Fiber 7.5g 0g 30%
Iron 2.43mg 4.72mg 29%
Protein 14.32g 0g 29%
Potassium 659mg 1464mg 24%
Carbs 11.74g 74.73g 21%
Calories 659kcal 290kcal 18%
Fructose 0g 12.79g 16%
Manganese 1.223mg 1.53mg 13%
Vitamin B5 0.184mg 0.804mg 12%
Folate 22µg 0µg 6%
Calcium 160mg 205mg 5%
Vitamin B3 0.295mg 0.93mg 4%
Choline 28.8mg 13.3mg 3%
Vitamin B2 0.035mg 0.002mg 3%
Sodium 3mg 37mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 74.73g N/A
Sugar 2.33g 74.72g 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
Brazil nut 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
27%
Brazil nut
18%
Molasses
Minerals Daily Need Coverage Score
1208%
Brazil nut
103%
Molasses

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.