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Molasses vs. Pumpkin — In-Depth Nutrition Comparison

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What are the main differences between molasses and pumpkin?

  • Molasses are richer in manganese, magnesium, iron, vitamin B6, copper, potassium, selenium, calcium, and vitamin B5, yet pumpkin is richer in vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.
  • Molasses have 59 times more selenium than pumpkin. Molasses have 17.8µg of selenium, while pumpkin has 0.3µg.

We used Molasses and Pumpkin, raw types in this comparison.

Infographic

Molasses vs Pumpkin infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +1916.7%
Contains more CalciumCalcium +876.2%
Contains more PotassiumPotassium +330.6%
Contains more IronIron +490%
Contains more CopperCopper +283.5%
Contains more ManganeseManganese +1124%
Contains more SeleniumSelenium +5833.3%
Contains more ZincZinc +10.3%
Contains more PhosphorusPhosphorus +41.9%
Contains less SodiumSodium -97.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B3Vitamin B3 +55%
Contains more Vitamin B5Vitamin B5 +169.8%
Contains more Vitamin B6Vitamin B6 +998.4%
Contains more CholineCholine +62.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +5400%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Molasses Pumpkin DV% diff.
Manganese 1.53mg 0.125mg 61%
Magnesium 242mg 12mg 55%
Iron 4.72mg 0.8mg 49%
Vitamin B6 0.67mg 0.061mg 47%
Vitamin A 0µg 426µg 47%
Copper 0.487mg 0.127mg 40%
Potassium 1464mg 340mg 33%
Selenium 17.8µg 0.3µg 32%
Carbs 74.73g 6.5g 23%
Calcium 205mg 21mg 18%
Fructose 12.79g 16%
Calories 290kcal 26kcal 13%
Vitamin C 0mg 9mg 10%
Vitamin B5 0.804mg 0.298mg 10%
Vitamin B2 0.002mg 0.11mg 8%
Vitamin E 0mg 1.06mg 7%
Folate 0µg 16µg 4%
Vitamin B3 0.93mg 0.6mg 2%
Protein 0g 1g 2%
Fiber 0g 0.5g 2%
Sodium 37mg 1mg 2%
Phosphorus 31mg 44mg 2%
Vitamin B1 0.041mg 0.05mg 1%
Choline 13.3mg 8.2mg 1%
Vitamin K 0µg 1.1µg 1%
Fats 0.1g 0.1g 0%
Net carbs 74.73g 6g N/A
Sugar 74.72g 2.76g N/A
Zinc 0.29mg 0.32mg 0%
Saturated fat 0.018g 0.052g 0%
Monounsaturated fat 0.032g 0.013g 0%
Polyunsaturated fat 0.05g 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more CarbsCarbs +1049.7%
Contains more OtherOther +312.5%
Contains more ProteinProtein +∞%
Contains more WaterWater +318.8%
~equal in Fats ~0.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -65.4%
Contains more Mono. FatMonounsaturated fat +146.2%
Contains more Poly. FatPolyunsaturated fat +900%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.