Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and molasses:
Molass is high in calories and kiwi has 79% less calories than molass - kiwi has 61 calories per 100 grams and molass has 290 calories.
For macronutrient ratios, kiwi is heavier in protein, lighter in carbs and heavier in fat compared to molasses per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Molasses | |
|---|---|---|
| Protein | 7% | ~ |
| Carbohydrates | 87% | 100% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and kiwi has 80% less carbohydrates than molass - kiwi has 14.7g of total carbs per 100 grams and molass has 74.7g of carbohydrates.
Kiwi is a great source of dietary fiber and it has more dietary fiber than molass - kiwi has 3g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and kiwi has 88% less sugar than molass - kiwi has 9g of sugar per 100 grams and molass has 74.7g of sugar.
Kiwi has more protein than molass - kiwi has 1.1g of protein per 100 grams and molass does not contain significant amounts.
Both kiwi and molasses are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and molass has 0.02g of saturated fat.
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than molass - kiwi has 92.7mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Kiwi and molasses contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Kiwi has more Vitamin E than molass - kiwi has 1.5mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Kiwi has more Vitamin K than molass - kiwi has 40.3ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Kiwi has more riboflavin and folate, however, molass contains more niacin, pantothenic acid and Vitamin B6. Both kiwi and molasses contain significant amounts of thiamin.
| Kiwi | Molasses | |
|---|---|---|
| Thiamin | 0.027 MG | 0.041 MG |
| Riboflavin | 0.025 MG | 0.002 MG |
| Niacin | 0.341 MG | 0.93 MG |
| Pantothenic acid | 0.183 MG | 0.804 MG |
| Vitamin B6 | 0.063 MG | 0.67 MG |
| Folate | 25 UG | ~ |
Molass is an excellent source of calcium and it has 503% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and molass has 205mg of calcium.
Molass is an excellent source of iron and it has 14 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and molass has 4.7mg of iron.
Both kiwi and molasses are high in potassium. Molass has 369% more potassium than kiwi - kiwi has 312mg of potassium per 100 grams and molass has 1464mg of potassium.
Comparing omega-6 fatty acids, kiwi has more linoleic acid than molass per 100 grams.
| Kiwi | Molasses | |
|---|---|---|
| linoleic acid | 0.246 G | 0.05 G |
| Total | 0.246 G | 0.05 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Kiwi g
()
|
Daily Values (%) |
Molasses g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||