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Pistachio vs. Molasses — In-Depth Nutrition Comparison

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A recap on differences between pistachios and molasses

  • Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, fiber, vitamin E, and zinc; however, molasses are higher in magnesium and selenium.
  • Pistachios cover your daily copper needs 90% more than molasses.
  • Molasses have less saturated fat.

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

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +166.9%
Contains more ZincZinc +658.6%
Contains more PhosphorusPhosphorus +1480.6%
Contains less SodiumSodium -97.3%
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%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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 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 +∞%
Contains more Vitamin B5Vitamin B5 +54.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +45220%
Contains more CarbsCarbs +175%
Contains more WaterWater +400.5%
Contains more OtherOther +10.7%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 MaltoseMaltose +∞%
Contains more SucroseSucrose +327.9%
Contains more GlucoseGlucose +3625%
Contains more FructoseFructose +5229.2%
~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.
Pistachio Molasses
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 Pistachio Molasses DV% diff.
Polyunsaturated fat 14.38g 0.05g 96%
Copper 1.3mg 0.487mg 90%
Vitamin B6 1.7mg 0.67mg 79%
Fats 45.32g 0.1g 70%
Vitamin B1 0.87mg 0.041mg 69%
Phosphorus 490mg 31mg 66%
Monounsaturated fat 23.257g 0.032g 58%
Fiber 10.6g 0g 42%
Protein 20.16g 0g 40%
Magnesium 121mg 242mg 29%
Saturated fat 5.907g 0.018g 27%
Selenium 7µg 17.8µg 20%
Vitamin E 2.86mg 0mg 19%
Zinc 2.2mg 0.29mg 17%
Carbs 27.17g 74.73g 16%
Fructose 0.24g 12.79g 16%
Manganese 1.2mg 1.53mg 14%
Calories 560kcal 290kcal 14%
Potassium 1025mg 1464mg 13%
Folate 51µg 0µg 13%
Vitamin B2 0.16mg 0.002mg 12%
Iron 3.92mg 4.72mg 10%
Calcium 105mg 205mg 10%
Vitamin C 5.6mg 0mg 6%
Vitamin B5 0.52mg 0.804mg 6%
Vitamin A 26µg 0µg 3%
Sodium 1mg 37mg 2%
Vitamin B3 1.3mg 0.93mg 2%
Choline 13.3mg 2%
Starch 1.67g 1%
Net carbs 16.57g 74.73g N/A
Sugar 7.66g 74.72g 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
Pistachio 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
63%
Pistachio
18%
Molasses
Minerals Daily Need Coverage Score
125%
Pistachio
103%
Molasses

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