Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and molasses:
Both molasses and sesame seeds are high in calories. Sesame seed has 95% more calories than molass - molass has 290 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Molasses | |
|---|---|---|
| Protein | 11% | ~ |
| Carbohydrates | 17% | 100% |
| Fat | 72% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and sesame seed has 66% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than molass - sesame seed has 14g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and sesame seed has less sugar than molass - molass has 74.7g of sugar per 100 grams and sesame seed does not contain significant amounts.
Sesame seed is an excellent source of protein and it has more protein than molass - sesame seed has 17g of protein per 100 grams and molass does not contain significant amounts.
Sesame seed is high in saturated fat and molass has 100% less saturated fat than sesame seed - molass has 0.02g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Sesame seeds and molasses contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Sesame seed has more thiamin, riboflavin, niacin and folate, however, molass contains more pantothenic acid. Both sesame seeds and molasses contain significant amounts of Vitamin B6.
| Sesame Seeds | Molasses | |
|---|---|---|
| Thiamin | 0.803 MG | 0.041 MG |
| Riboflavin | 0.251 MG | 0.002 MG |
| Niacin | 4.581 MG | 0.93 MG |
| Pantothenic acid | 0.051 MG | 0.804 MG |
| Vitamin B6 | 0.802 MG | 0.67 MG |
| Folate | 98 UG | ~ |
Both molasses and sesame seeds are high in calcium. Sesame seed has 382% more calcium than molass - molass has 205mg of calcium per 100 grams and sesame seed has 989mg of calcium.
Both molasses and sesame seeds are high in iron. Sesame seed has 213% more iron than molass - molass has 4.7mg of iron per 100 grams and sesame seed has 14.8mg of iron.
Both molasses and sesame seeds are high in potassium. Molass has 208% more potassium than sesame seed - molass has 1464mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than molass per 100 grams.
| Sesame Seeds | Molasses | |
|---|---|---|
| linoleic acid | 20.654 G | 0.05 G |
| Total | 20.654 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Molasses (Molasses) .
Sesame Seeds 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 | |||