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  6. Pumpkin vs. Molasses

Pumpkin vs. Molasses — In-Depth Nutrition Comparison

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What are the main differences between pumpkin and molasses?

  • Pumpkin is richer in vitamin A, yet molasses are richer in manganese, magnesium, iron, vitamin B6, copper, potassium, selenium, calcium, and vitamin B5.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.

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

Infographic

Pumpkin vs Molasses infographic
Infographic link

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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
Contains more PhosphorusPhosphorus +41.9%
Contains less SodiumSodium -97.3%
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%
~equal in Zinc ~0.29mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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%
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 +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Molasses DV% diff.
Manganese 0.125mg 1.53mg 61%
Magnesium 12mg 242mg 55%
Iron 0.8mg 4.72mg 49%
Vitamin B6 0.061mg 0.67mg 47%
Vitamin A 426µg 0µg 47%
Copper 0.127mg 0.487mg 40%
Potassium 340mg 1464mg 33%
Selenium 0.3µg 17.8µg 32%
Carbs 6.5g 74.73g 23%
Calcium 21mg 205mg 18%
Fructose 12.79g 16%
Calories 26kcal 290kcal 13%
Vitamin C 9mg 0mg 10%
Vitamin B5 0.298mg 0.804mg 10%
Vitamin B2 0.11mg 0.002mg 8%
Vitamin E 1.06mg 0mg 7%
Folate 16µg 0µg 4%
Vitamin B3 0.6mg 0.93mg 2%
Protein 1g 0g 2%
Fiber 0.5g 0g 2%
Sodium 1mg 37mg 2%
Phosphorus 44mg 31mg 2%
Vitamin B1 0.05mg 0.041mg 1%
Choline 8.2mg 13.3mg 1%
Vitamin K 1.1µg 0µg 1%
Fats 0.1g 0.1g 0%
Net carbs 6g 74.73g N/A
Sugar 2.76g 74.72g N/A
Zinc 0.32mg 0.29mg 0%
Saturated fat 0.052g 0.018g 0%
Monounsaturated fat 0.013g 0.032g 0%
Polyunsaturated fat 0.005g 0.05g 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more WaterWater +318.8%
Contains more CarbsCarbs +1049.7%
Contains more OtherOther +312.5%
~equal in Fats ~0.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.