Honey vs. Molasses — Health Impact and Nutrition Comparison

Minerals

Mineral-wise, molasses is considered to be richer. Molasses is higher in iron, calcium, potassium, magnesium, copper, zinc, and phosphorus.

On the other hand, honey contains around 89.2% less sodium than molasses. It is worth noting that molasses is significantly richer in magnesium (by 12000%) compared to honey.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Honey

1

Molasses

9

Contains less SodiumSodium

-89.2%

Contains more MagnesiumMagnesium	+12000%
Contains more CalciumCalcium	+3316.7%
Contains more PotassiumPotassium	+2715.4%
Contains more IronIron	+1023.8%
Contains more CopperCopper	+1252.8%
Contains more ZincZinc	+31.8%
Contains more PhosphorusPhosphorus	+675%
Contains more ManganeseManganese	+1812.5%
Contains more SeleniumSelenium	+2125%

Vitamins

Based on vitamin content, molasses is richer in vitamin B3 and vitamin B5. In contrast, honey is richer in vitamin B2.

Molasses contains vitamin B1, while honey lacks it. On the other hand, honey contains vitamin C and folate, while molasses lacks it.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Honey

3

Molasses

5

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+1800%
Contains more FolateFolate	+∞%

Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B3Vitamin B3	+668.6%
Contains more Vitamin B5Vitamin B5	+1082.4%
Contains more Vitamin B6Vitamin B6	+2691.7%
Contains more CholineCholine	+504.5%

~equal in Vitamin A ~0IU

~equal in Vitamin E ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

Calories

Honey is higher in calories compared to molasses.

Carbohydrates

Honey is higher in carbohydrates. 300g serving of honey covers around 82% of our daily carbohydrate needs. In comparison, 300g of molasses cover around 75%. Moreover, honey is richer in sugars with a difference of 7.4 g.

Glycemic Index

Honey has a lower glycemic index compared to molasses.

Fats

Both foods contain almost no fats and no cholesterol.

Protein

Honey is slightly higher in proteins than molasses that is void of it.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Flavonoids are antioxidants found in honey that reduce the risk of cardiovascular diseases (7). Flavonoids in honey have a beneficial role in protection against cardiovascular disease through mechanisms such as vasorelaxation, preventing LDL (low-density lipoprotein or bad cholesterol) oxidation, and decreasing the clotting ability of platelets (7).

On the other hand, molasses may also have a cardioprotective effect but through another mechanism: raising HDL (high-density lipoprotein or good cholesterol) levels (8). There is no direct evidence of this effect on humans, as this effect was only tested on rats and needs further research. However, this may serve as a potential indicator that molasses can raise good cholesterol levels in the blood (8).

Diabetes

A study showed that the consumption of sugarcane molasses concentrate along with breakfast leads to a decrease in after-meal insulin and glucose. The results show that this supplementation with filtered sugarcane molasses concentrate may decrease the pressure on pancreatic cells (9).

Meanwhile, honey has been shown to have a hypoglycemic effect. This effect is most probably due to the presence of fructose in honey, which enhances glucose uptake (10).

Anemia

Section reviewed by gastroenterologist Arpi Gasparyan

A study showed that in healthy individuals, honey increased serum iron and blood indices (11).

Another study concluded the preventive and curative effects of dark honey in rats having nutritional anemia (12). Light honey was less effective in terms of treatment and prevention of anemia (12).

In anemia caused by lack of dietary iron, molasses is a source of iron, as well as elements that enable iron absorption, such as copper (13). Although more research is needed, molasses may serve as a supplement for iron deficiency anemia (13).

Wound Healing

Research has shown that honey has wound-healing effects (14, 15). A study showed that the bacteria-inhibiting effect of raw honey is higher than that of the antibiotic Cefotaxime and molasses against Staphylococcus aureus, Pseudomonas aeruginosa, and Escherichia coli (16). These bacteria cause wound contamination that ultimately results in the inflammation of the wound.

Cancer

The exact mechanism behind the anti-cancer activity of honey is not yet known, but it may be due to its anti-tumor, antioxidant, and anti-mutagenic effects (17).

Honey induces programmed cell death in human breast and cervical cancer cell lines (18). Honey was also effective in inhibiting the growth of several cancer cell lines and tissues (19).

Antioxidants neutralize the free radicals that may damage cells and lead to cancer cell growth. Blackstrap molasses has the highest antioxidant capacity compared to honey and cane sugar (20). Sugar cane molasses had a higher antioxidant capacity than vitamin E (21). This may indicate that it has a stronger anti-cancer activity; however, more research is needed to confirm this.

Allergy

Allergies to honey may be due to the food item itself or the pollen and bee venom that it may contain (22).

Diabetes

Moderation is key when it comes to sources of sugar. Honey and molasses are rich in sugar and carbohydrates. Therefore, they should be used with caution in diabetic and pre-diabetic individuals.