Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and molasses:
Both molasses and almonds are high in calories. Almond has 100% more calories than molass - molass has 290 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Almonds has a macronutrient ratio of 14:14:72 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Molasses | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 72% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and almond has 71% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
Almond is an excellent source of dietary fiber and it has more dietary fiber than molass - almond has 12.5g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and almond has 94% less sugar than molass - molass has 74.7g of sugar per 100 grams and almond has 4.4g of sugar.
Almond is an excellent source of protein and it has more protein than molass - almond has 21.2g of protein per 100 grams and molass does not contain significant amounts.
Molass has signficantly less saturated fat than almond - molass has 0.02g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
Both almonds and molasses are low in trans fat - almond has 0.02g of trans fat per 100 grams and molass does not contain significant amounts.
Almonds and molasses contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Almond is an excellent source of Vitamin E and it has more Vitamin E than molass - almond has 25.6mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Almond has more thiamin, riboflavin, niacin and folate, however, molass contains more Vitamin B6. Both almonds and molasses contain significant amounts of pantothenic acid.
| Almonds | Molasses | |
|---|---|---|
| Thiamin | 0.205 MG | 0.041 MG |
| Riboflavin | 1.138 MG | 0.002 MG |
| Niacin | 3.618 MG | 0.93 MG |
| Pantothenic acid | 0.471 MG | 0.804 MG |
| Vitamin B6 | 0.137 MG | 0.67 MG |
| Folate | 44 UG | ~ |
Both molasses and almonds are high in calcium. Almond has 31% more calcium than molass - molass has 205mg of calcium per 100 grams and almond has 269mg of calcium.
Both molasses and almonds are high in iron. Molass has 27% more iron than almond - molass has 4.7mg of iron per 100 grams and almond has 3.7mg of iron.
Both molasses and almonds are high in potassium. Molass has 100% more potassium than almond - molass has 1464mg of potassium per 100 grams and almond has 733mg of potassium.
Comparing omega-6 fatty acids, almond has more linoleic acid than molass per 100 grams.
| Almonds | Molasses | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.05 G |
| Total | 12.326 G | 0.05 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Almonds or Molasses .
Almonds 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 | |||