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Macadamia vs. Molasses — In-Depth Nutrition Comparison

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A recap on differences between macadamia and molasses

  • Macadamia has more manganese, vitamin B1, fiber, copper, and phosphorus; however, molasses are higher in potassium, vitamin B6, magnesium, and selenium.
  • Macadamia covers your daily manganese needs 113% more than molasses.
  • Molasses have less saturated fat.

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

Infographic

Macadamia 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 CopperCopper +55.2%
Contains more ZincZinc +348.3%
Contains more PhosphorusPhosphorus +506.5%
Contains less SodiumSodium -86.5%
Contains more ManganeseManganese +170%
Contains more MagnesiumMagnesium +86.2%
Contains more CalciumCalcium +141.2%
Contains more PotassiumPotassium +297.8%
Contains more IronIron +27.9%
Contains more SeleniumSelenium +394.4%

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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 +2814.6%
Contains more Vitamin B2Vitamin B2 +8000%
Contains more Vitamin B3Vitamin B3 +165.9%
Contains more FolateFolate +∞%
Contains more Vitamin B6Vitamin B6 +143.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.804mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +75670%
Contains more CarbsCarbs +440.7%
Contains more WaterWater +1508.1%
Contains more OtherOther +189.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +183890.6%
Contains more Poly. FatPolyunsaturated fat +2904%
Contains less Sat. FatSaturated fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 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 +563.7%
Contains more GlucoseGlucose +16928.6%
Contains more FructoseFructose +18171.4%
~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.
Macadamia 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 Macadamia Molasses DV% diff.
Monounsaturated fat 58.877g 0.032g 147%
Fats 75.77g 0.1g 116%
Manganese 4.131mg 1.53mg 113%
Vitamin B1 1.195mg 0.041mg 96%
Saturated fat 12.061g 0.018g 55%
Fiber 8.6g 0g 34%
Potassium 368mg 1464mg 32%
Copper 0.756mg 0.487mg 30%
Vitamin B6 0.275mg 0.67mg 30%
Magnesium 130mg 242mg 27%
Selenium 3.6µg 17.8µg 26%
Phosphorus 188mg 31mg 22%
Calories 718kcal 290kcal 21%
Carbs 13.82g 74.73g 20%
Fructose 0.07g 12.79g 16%
Protein 7.91g 0g 16%
Iron 3.69mg 4.72mg 13%
Vitamin B2 0.162mg 0.002mg 12%
Calcium 85mg 205mg 12%
Polyunsaturated fat 1.502g 0.05g 10%
Vitamin B3 2.473mg 0.93mg 10%
Zinc 1.3mg 0.29mg 9%
Vitamin E 0.54mg 0mg 4%
Folate 11µg 0µg 3%
Choline 13.3mg 2%
Sodium 5mg 37mg 1%
Vitamin C 1.2mg 0mg 1%
Vitamin B5 0.758mg 0.804mg 1%
Net carbs 5.22g 74.73g N/A
Sugar 4.57g 74.72g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0%
Threonine 0.37mg 0%
Isoleucine 0.314mg 0%
Leucine 0.602mg 0%
Lysine 0.018mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.665mg 0%
Valine 0.363mg 0%
Histidine 0.195mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
40%
Macadamia
18%
Molasses
Minerals Daily Need Coverage Score
122%
Macadamia
103%
Molasses

Comparison summary

Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 12.043g)
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $1)
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 70.15g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Macadamia
Macadamia 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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.