Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and molasses:
Both molasses and pumpkin seeds are high in calories. Pumpkin seed has 54% more calories than molass - molass has 290 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Molasses | |
|---|---|---|
| Protein | 16% | ~ |
| Carbohydrates | 46% | 100% |
| Fat | 38% | ~ |
| Alcohol | ~ | ~ |
Both molasses and pumpkin seeds are high in carbohydrates. Molass has 39% more carbohydrates than pumpkin seed - molass has 74.7g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than molass - pumpkin seed has 18.4g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and pumpkin seed has less sugar than molass - molass has 74.7g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Pumpkin seed is an excellent source of protein and it has more protein than molass - pumpkin seed has 18.6g of protein per 100 grams and molass does not contain significant amounts.
Molass has signficantly less saturated fat than pumpkin seed - molass has 0.02g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Pumpkin seeds and molasses contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Pumpkin seeds and molasses contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Pumpkin seed has more riboflavin and folate, however, molass contains more niacin, pantothenic acid and Vitamin B6. Both pumpkin seeds and molasses contain significant amounts of thiamin.
| Pumpkin Seeds | Molasses | |
|---|---|---|
| Thiamin | 0.034 MG | 0.041 MG |
| Riboflavin | 0.052 MG | 0.002 MG |
| Niacin | 0.286 MG | 0.93 MG |
| Pantothenic acid | 0.056 MG | 0.804 MG |
| Vitamin B6 | 0.037 MG | 0.67 MG |
| Folate | 9 UG | ~ |
Both molasses and pumpkin seeds are high in calcium. Molass has 273% more calcium than pumpkin seed - molass has 205mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
Both molasses and pumpkin seeds are high in iron. Molass has 43% more iron than pumpkin seed - molass has 4.7mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
Both molasses and pumpkin seeds are high in potassium. Molass has 59% more potassium than pumpkin seed - molass has 1464mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than molass per 100 grams.
| Pumpkin Seeds | Molasses | |
|---|---|---|
| linoleic acid | 8.759 G | 0.05 G |
| Total | 8.759 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Molasses (Molasses) .
Pumpkin 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 | |||