Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
molasses
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in molasses and spirulina:
Both molasses and spirulina are high in calories. is very similar to molass for calories - molass has 290 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, molasses is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Molasses has a macronutrient ratio of 0:100:0 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Molasses | Spirulina | |
|---|---|---|
| Protein | ~ | 58% |
| Carbohydrates | 100% | 24% |
| Fat | ~ | 18% |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and spirulina has 68% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than molass - spirulina has 3.6g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and spirulina has 96% less sugar than molass - molass has 74.7g of sugar per 100 grams and spirulina has 3.1g of sugar.
Spirulina is an excellent source of protein and it has more protein than molass - spirulina has 57.5g of protein per 100 grams and molass does not contain significant amounts.
Molass has 146.2 times less saturated fat than spirulina - molass has 0.02g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Spirulina has signficantly more Vitamin C than molass - spirulina has 10.1mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Spirulina has more Vitamin A than molass - spirulina has 29ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Spirulina has signficantly more Vitamin E than molass - spirulina has 5mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Spirulina has more Vitamin K than molass - spirulina has 25.5ug of Vitamin K per 100 grams and molass does not contain significant amounts.
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both molasses and spirulina contain significant amounts of Vitamin B6.
| Molasses | Spirulina | |
|---|---|---|
| Thiamin | 0.041 MG | 2.38 MG |
| Riboflavin | 0.002 MG | 3.67 MG |
| Niacin | 0.93 MG | 12.82 MG |
| Pantothenic acid | 0.804 MG | 3.48 MG |
| Vitamin B6 | 0.67 MG | 0.364 MG |
| Folate | ~ | 94 UG |
Both molasses and spirulina are high in calcium. Molass has 71% more calcium than spirulina - molass has 205mg of calcium per 100 grams and spirulina has 120mg of calcium.
Both molasses and spirulina are high in iron. Spirulina has 504% more iron than molass - molass has 4.7mg of iron per 100 grams and spirulina has 28.5mg of iron.
Both molasses and spirulina are high in potassium. Molass has 47% more potassium than - molass has 1464mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Comparing omega-6 fatty acids, spirulina has more linoleic acid than molass per 100 grams.
| Molasses | Spirulina | |
|---|---|---|
| linoleic acid | 0.05 G | 1.254 G |
| Total | 0.05 G | 1.254 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.
Molasses g
()
|
Daily Values (%) |
Spirulina 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 | |||