Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and molasses:
Both molasses and coconut are high in calories. Coconut has 22% more calories than molass - molass has 290 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Coconut has a macronutrient ratio of 4:16:80 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Molasses | |
|---|---|---|
| Protein | 4% | ~ |
| Carbohydrates | 16% | 100% |
| Fat | 80% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and coconut has 80% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in molasses comprise of 100% sugar.
Coconut is an excellent source of dietary fiber and it has more dietary fiber than molass - coconut has 9g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and coconut has 92% less sugar than molass - molass has 74.7g of sugar per 100 grams and coconut has 6.2g of sugar.
Coconut has more protein than molass - coconut has 3.3g of protein per 100 grams and molass does not contain significant amounts.
Coconut is high in saturated fat and molass has 100% less saturated fat than coconut - molass has 0.02g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Coconut has more Vitamin C than molass - coconut has 3.3mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Coconut and molasses contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Coconut and molasses contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Coconut has more riboflavin and folate, however, molass contains more pantothenic acid and Vitamin B6. Both coconut and molasses contain significant amounts of thiamin and niacin.
| Coconut | Molasses | |
|---|---|---|
| Thiamin | 0.066 MG | 0.041 MG |
| Riboflavin | 0.02 MG | 0.002 MG |
| Niacin | 0.54 MG | 0.93 MG |
| Pantothenic acid | 0.3 MG | 0.804 MG |
| Vitamin B6 | 0.054 MG | 0.67 MG |
| Folate | 26 UG | ~ |
Molass is an excellent source of calcium and it has 13 times more calcium than coconut - molass has 205mg of calcium per 100 grams and coconut has 14mg of calcium.
Both molasses and coconut are high in iron. Molass has 94% more iron than coconut - molass has 4.7mg of iron per 100 grams and coconut has 2.4mg of iron.
Both molasses and coconut are high in potassium. Molass has 311% more potassium than coconut - molass has 1464mg of potassium per 100 grams and coconut has 356mg of potassium.
Comparing omega-6 fatty acids, coconut has more linoleic acid than molass per 100 grams.
| Coconut | Molasses | |
|---|---|---|
| linoleic acid | 0.366 G | 0.05 G |
| Total | 0.366 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.
Coconut 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 | |||