Pumpkin Seeds vs. Molasses

Nutrition comparison of Pumpkin Seeds and Molasses


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 calcium, calories, carbohydrates, iron and potassium.
  • Molass has signficantly less saturated fat than pumpkin seed.
  • Pumpkin seed has more riboflavin and folate, however, molass contains more niacin, pantothenic acid and Vitamin B6.
  • Pumpkin seed is an excellent source of dietary fiber and protein.
Detailed nutritional comparison of pumpkin seeds and molasses is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Molasses (Molasses) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.

Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

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.

The B Vitamins

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 ~

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 6s

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



Customize your serving size


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 Pumpkin Seeds or Molasses .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Molasses (Molasses) .

Pumpkin Seeds g

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FAQ

Does molasses or pumpkin seeds contain more calories in 100 grams?
Both molasses and pumpkin seeds are high in calories. Pumpkin seed has 50% more calories than molass - molass has 290 calories in 100g and pumpkin seed has 446 calories.

Does molasses or pumpkin seeds have more carbohydrates?
By weight, both molasses and pumpkin seeds are high in carbohydrates. molass has 40% more carbohydrates than pumpkin seed - molass has 74.7g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.

Does molasses or pumpkin seeds contain more calcium?
Both molasses and pumpkin seeds are high in calcium. Molass has 270% more calcium than pumpkin seed - molass has 205mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.

Does molasses or pumpkin seeds contain more iron?
Both molasses and pumpkin seeds are high in iron. Molass has 40% more iron than pumpkin seed - molass has 4.7mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.

Does molasses or pumpkin seeds contain more potassium?
Both molasses and pumpkin seeds are high in potassium. Molass has 60% more potassium than pumpkin seed - molass has 1464mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.