Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and molasses:
Both almond butter and molasses are high in calories. Almond butter has 112% more calories than molass - almond butter has 614 calories per 100 grams and molass has 290 calories.
For macronutrient ratios, almond butter is heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Molasses | |
|---|---|---|
| Protein | 13% | ~ |
| Carbohydrates | 11% | 100% |
| Fat | 76% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and almond butter has 75% less carbohydrates than molass - almond butter has 18.8g of total carbs per 100 grams and molass has 74.7g of carbohydrates.
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than molass - almond butter has 10.3g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and almond butter has 92% less sugar than molass - almond butter has 6.3g of sugar per 100 grams and molass has 74.7g of sugar.
Almond butter is an excellent source of protein and it has more protein than molass - almond butter has 21g of protein per 100 grams and molass does not contain significant amounts.
Almond butter is high in saturated fat and molass has 100% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and molass has 0.02g of saturated fat.
Almond butter and molasses contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than molass - almond butter has 24.2mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Almond butter has more riboflavin, niacin and folate, however, molass contains more pantothenic acid and Vitamin B6. Both almond butter and molasses contain significant amounts of thiamin.
| Almond Butter | Molasses | |
|---|---|---|
| Thiamin | 0.041 MG | 0.041 MG |
| Riboflavin | 0.939 MG | 0.002 MG |
| Niacin | 3.155 MG | 0.93 MG |
| Pantothenic acid | 0.318 MG | 0.804 MG |
| Vitamin B6 | 0.103 MG | 0.67 MG |
| Folate | 53 UG | ~ |
Both almond butter and molasses are high in calcium. Almond butter has 69% more calcium than molass - almond butter has 347mg of calcium per 100 grams and molass has 205mg of calcium.
Both almond butter and molasses are high in iron. Molass has 35% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and molass has 4.7mg of iron.
Both almond butter and molasses are high in potassium. Molass has 96% more potassium than almond butter - almond butter has 748mg of potassium per 100 grams and molass has 1464mg of potassium.
Comparing omega-6 fatty acids, almond butter has more linoleic acid than molass per 100 grams.
| Almond Butter | Molasses | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.05 G |
| Total | 13.616 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.
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Molasses (Molasses) .
Almond Butter 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 | |||