Coconut vs. Molasses — In-Depth Nutrition Comparison

Compare

How are coconut and molasses different?

Coconut is richer in fiber and phosphorus, while molasses are higher in magnesium, vitamin B6, potassium, iron, calcium, selenium, and vitamin B5.
Coconut covers your daily need for saturated fat, 148% more than molasses.
Molasses are lower in saturated fat.

Nuts, coconut meat, raw and Molasses types were used in this article.

Infographic

Infographic link

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.

Coconut

Molasses

Contains more ZincZinc	+279.3%
Contains more PhosphorusPhosphorus	+264.5%
Contains less SodiumSodium	-45.9%

Contains more MagnesiumMagnesium	+656.3%
Contains more CalciumCalcium	+1364.3%
Contains more PotassiumPotassium	+311.2%
Contains more IronIron	+94.2%
Contains more CopperCopper	+12%
Contains more SeleniumSelenium	+76.2%

~equal in Manganese ~1.53mg

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.

Coconut

Molasses

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+61%
Contains more Vitamin B2Vitamin B2	+900%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin B3Vitamin B3	+72.2%
Contains more Vitamin B5Vitamin B5	+168%
Contains more Vitamin B6Vitamin B6	+1140.7%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.018g	135%
Fats	33.49g	0.1g	51%
Magnesium	32mg	242mg	50%
Vitamin B6	0.054mg	0.67mg	47%
Fiber	9g	0g	36%
Potassium	356mg	1464mg	33%
Iron	2.43mg	4.72mg	29%
Carbs	15.23g	74.73g	20%
Calcium	14mg	205mg	19%
Fructose		12.79g	16%
Selenium	10.1µg	17.8µg	14%
Phosphorus	113mg	31mg	12%
Vitamin B5	0.3mg	0.804mg	10%
Protein	3.33g	0g	7%
Zinc	1.1mg	0.29mg	7%
Folate	26µg	0µg	7%
Copper	0.435mg	0.487mg	6%
Vitamin C	3.3mg	0mg	4%
Calories	354kcal	290kcal	3%
Monounsaturated fat	1.425g	0.032g	3%
Vitamin E	0.24mg	0mg	2%
Vitamin B1	0.066mg	0.041mg	2%
Vitamin B3	0.54mg	0.93mg	2%
Polyunsaturated fat	0.366g	0.05g	2%
Sodium	20mg	37mg	1%
Manganese	1.5mg	1.53mg	1%
Vitamin B2	0.02mg	0.002mg	1%
Weight per 100 calories	28g	34g	N/A
Unsaturated / Saturated Fat ratio	0.06	4.6	N/A
Net carbs	6.23g	74.73g	N/A
Sugar	6.23g	74.72g	N/A
Vitamin K	0.2µg	0µg	0%
Choline	12.1mg	13.3mg	0%
Tryptophan	0.039mg		0%
Threonine	0.121mg		0%
Isoleucine	0.131mg		0%
Leucine	0.247mg		0%
Lysine	0.147mg		0%
Methionine	0.062mg		0%
Phenylalanine	0.169mg		0%
Valine	0.202mg		0%
Histidine	0.077mg		0%