Molasses vs. Pumpkin seed — In-Depth Nutrition Comparison
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What are the differences between Molasses and Pumpkin seed?
- Molasses are higher in Vitamin B6, Manganese, Iron, Potassium, Calcium, and Vitamin B5, yet Pumpkin seed is higher in Zinc, Fiber, and Copper.
- Pumpkin seed's daily need coverage for Zinc is 91% more.
- Molasses have 18 times more Vitamin B6 than Pumpkin seed. While Molasses have 0.67mg of Vitamin B6, Pumpkin seed has only 0.037mg.
- The amount of Saturated Fat in Molasses are lower.
We used Molasses and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.
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.
Contains
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Calcium
+272.7%
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Iron
+42.6%
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Potassium
+59.3%
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Manganese
+208.5%
Contains
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Phosphorus
+196.8%
Contains
less
Sodium
-51.4%
Contains
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Zinc
+3451.7%
Contains
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Copper
+41.7%
Equal in Magnesium - 262
Contains
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Calcium
+272.7%
Contains
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Iron
+42.6%
Contains
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Potassium
+59.3%
Contains
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Manganese
+208.5%
Contains
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Phosphorus
+196.8%
Contains
less
Sodium
-51.4%
Contains
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Zinc
+3451.7%
Contains
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Copper
+41.7%
Equal in Magnesium - 262
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.
:
Contains
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Vitamin B1
+20.6%
Contains
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Vitamin B3
+225.2%
Contains
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Vitamin B5
+1335.7%
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Vitamin B6
+1710.8%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+2500%
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Folate
+∞%
Contains
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Vitamin B1
+20.6%
Contains
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Vitamin B3
+225.2%
Contains
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Vitamin B5
+1335.7%
Contains
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Vitamin B6
+1710.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
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Vitamin B2
+2500%
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Folate
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+39%
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Water
+386%
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Protein
+∞%
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Fats
+19300%
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Other
+15.2%
Protein:
0 g
Fats:
0.1 g
Carbs:
74.73 g
Water:
21.87 g
Other:
3.3 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Carbs
+39%
Contains
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Water
+386%
Contains
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Protein
+∞%
Contains
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Fats
+19300%
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Other
+15.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-99.5%
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Monounsaturated Fat
+18750%
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Polyunsaturated fat
+17588%
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.032 g
Polyunsaturated fat:
0.05 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-99.5%
Contains
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Monounsaturated Fat
+18750%
Contains
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Polyunsaturated fat
+17588%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 74.73g | 35.35g |
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| Protein | 0g | 18.55g |
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| Fats | 0.1g | 19.4g |
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| Carbs | 74.73g | 53.75g |
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| Calories | 290kcal | 446kcal |
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| Fructose | 12.79g |
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| Sugar | 74.72g |
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| Fiber | 0g | 18.4g |
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| Calcium | 205mg | 55mg |
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| Iron | 4.72mg | 3.31mg |
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| Magnesium | 242mg | 262mg |
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| Phosphorus | 31mg | 92mg |
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| Potassium | 1464mg | 919mg |
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| Sodium | 37mg | 18mg |
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| Zinc | 0.29mg | 10.3mg |
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| Copper | 0.487mg | 0.69mg |
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| Manganese | 1.53mg | 0.496mg |
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| Selenium | 17.8µg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0.041mg | 0.034mg |
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| Vitamin B2 | 0.002mg | 0.052mg |
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| Vitamin B3 | 0.93mg | 0.286mg |
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| Vitamin B5 | 0.804mg | 0.056mg |
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| Vitamin B6 | 0.67mg | 0.037mg |
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| Folate | 0µg | 9µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Saturated Fat | 0.018g | 3.67g |
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| Monounsaturated Fat | 0.032g | 6.032g |
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| Polyunsaturated fat | 0.05g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
4%
Minerals Daily Need Coverage Score
103%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 74.72g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Molasses is lower in Saturated Fat (difference - 3.652g)
Which food is cheaper?
Molasses is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.