Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and molasses:
Both molasses and peanuts are high in calories. Peanut has 102% more calories than molass - molass has 290 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Molasses | |
|---|---|---|
| Protein | 16% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 71% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and peanut has 72% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
Peanut is an excellent source of dietary fiber and it has more dietary fiber than molass - peanut has 8.4g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and peanut has 93% less sugar than molass - molass has 74.7g of sugar per 100 grams and peanut has 4.9g of sugar.
Peanut is an excellent source of protein and it has more protein than molass - peanut has 24.4g of protein per 100 grams and molass does not contain significant amounts.
Peanut is high in saturated fat and molass has 100% less saturated fat than peanut - molass has 0.02g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
Both peanuts and molasses are low in trans fat - peanut has 0.03g of trans fat per 100 grams and molass does not contain significant amounts.
Peanut has signficantly more Vitamin E than molass - peanut has 4.9mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Peanut has more thiamin, riboflavin, niacin and folate. Both peanuts and molasses contain significant amounts of pantothenic acid and Vitamin B6.
| Peanuts | Molasses | |
|---|---|---|
| Thiamin | 0.152 MG | 0.041 MG |
| Riboflavin | 0.197 MG | 0.002 MG |
| Niacin | 14.355 MG | 0.93 MG |
| Pantothenic acid | 1.011 MG | 0.804 MG |
| Vitamin B6 | 0.466 MG | 0.67 MG |
| Folate | 97 UG | ~ |
Both molasses and peanuts are high in calcium. Molass has 253% more calcium than peanut - molass has 205mg of calcium per 100 grams and peanut has 58mg of calcium.
Molass is an excellent source of iron and it has 199% more iron than peanut - molass has 4.7mg of iron per 100 grams and peanut has 1.6mg of iron.
Both molasses and peanuts are high in potassium. Molass has 131% more potassium than peanut - molass has 1464mg of potassium per 100 grams and peanut has 634mg of potassium.
Comparing omega-6 fatty acids, peanut has more linoleic acid than molass per 100 grams.
| Peanuts | Molasses | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.05 G |
| Total | 9.719 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.
Peanuts 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 | |||