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Molasses vs. Sesame — In-Depth Nutrition Comparison

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What are the differences between molasses and sesame?

  • Sesame is richer than molasses in copper, iron, phosphorus, calcium, zinc, vitamin B1, fiber, manganese, and selenium.
  • Sesame's daily need coverage for copper is 399% more.
  • The amount of saturated fat in molasses is lower.

We used Molasses and Seeds, sesame seeds, whole, dried types in this article.

Infographic

Molasses vs Sesame 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%
Sesame
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +212.8%
Contains more MagnesiumMagnesium +45%
Contains more CalciumCalcium +375.6%
Contains more IronIron +208.3%
Contains more CopperCopper +738.2%
Contains more ZincZinc +2572.4%
Contains more PhosphorusPhosphorus +1929%
Contains less SodiumSodium -70.3%
Contains more ManganeseManganese +60.8%
Contains more SeleniumSelenium +93.3%

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%
Sesame
7
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin B5Vitamin B5 +1508%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1829.3%
Contains more Vitamin B2Vitamin B2 +12250%
Contains more Vitamin B3Vitamin B3 +385.5%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +92.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +218.7%
Contains more WaterWater +366.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +49570%
Contains more OtherOther +35.2%

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
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +58521.9%
Contains more Poly. FatPolyunsaturated fat +43446%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Molasses Sesame
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Molasses Sesame DV% diff.
Copper 0.487mg 4.082mg 399%
Polyunsaturated fat 0.05g 21.773g 145%
Iron 4.72mg 14.55mg 123%
Phosphorus 31mg 629mg 85%
Calcium 205mg 975mg 77%
Fats 0.1g 49.67g 76%
Zinc 0.29mg 7.75mg 68%
Vitamin B1 0.041mg 0.791mg 63%
Fiber 0g 11.8g 47%
Monounsaturated fat 0.032g 18.759g 47%
Manganese 1.53mg 2.46mg 40%
Protein 0g 17.73g 35%
Saturated fat 0.018g 6.957g 32%
Selenium 17.8µg 34.4µg 30%
Potassium 1464mg 468mg 29%
Magnesium 242mg 351mg 26%
Folate 0µg 97µg 24%
Vitamin B3 0.93mg 4.515mg 22%
Vitamin B2 0.002mg 0.247mg 19%
Carbs 74.73g 23.45g 17%
Fructose 12.79g 16%
Vitamin B5 0.804mg 0.05mg 15%
Calories 290kcal 573kcal 14%
Vitamin B6 0.67mg 0.79mg 9%
Vitamin E 0mg 0.25mg 2%
Choline 13.3mg 25.6mg 2%
Sodium 37mg 11mg 1%
Net carbs 74.73g 11.65g N/A
Sugar 74.72g 0.3g N/A
Tryptophan 0.388mg 0%
Threonine 0.736mg 0%
Isoleucine 0.763mg 0%
Leucine 1.358mg 0%
Lysine 0.569mg 0%
Methionine 0.586mg 0%
Phenylalanine 0.94mg 0%
Valine 0.99mg 0%
Histidine 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Molasses Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
18%
Molasses
47%
Sesame
Minerals Daily Need Coverage Score
103%
Molasses
348%
Sesame

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 74.42g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 6.939g)
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $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)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.