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  6. Chia seeds vs. Molasses

Chia seeds vs. Molasses — In-Depth Nutrition Comparison

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Significant differences between chia seeds and molasses

  • The amount of fiber, phosphorus, selenium, manganese, vitamin B3, copper, vitamin B1, calcium, zinc, and iron in chia seeds is higher than in molasses.
  • Chia seeds cover your daily fiber needs 138% more than molasses.
  • Molasses have 28 times less phosphorus than chia seeds. Chia seeds have 860mg of phosphorus, while molasses have 31mg.

Specific food types used in this comparison are Seeds, chia seeds, dried and Molasses.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 MagnesiumMagnesium +38.4%
Contains more CalciumCalcium +207.8%
Contains more IronIron +63.6%
Contains more CopperCopper +89.7%
Contains more ZincZinc +1479.3%
Contains more PhosphorusPhosphorus +2674.2%
Contains less SodiumSodium -56.8%
Contains more ManganeseManganese +78%
Contains more SeleniumSelenium +210.1%
Contains more PotassiumPotassium +259.7%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1412.2%
Contains more Vitamin B2Vitamin B2 +8400%
Contains more Vitamin B3Vitamin B3 +849.5%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Molasses DV% diff.
Polyunsaturated fat 23.665g 0.05g 157%
Fiber 34.4g 0g 138%
Phosphorus 860mg 31mg 118%
Selenium 55.2µg 17.8µg 68%
Manganese 2.723mg 1.53mg 52%
Vitamin B6 0.67mg 52%
Copper 0.924mg 0.487mg 49%
Vitamin B3 8.83mg 0.93mg 49%
Vitamin B1 0.62mg 0.041mg 48%
Fats 30.74g 0.1g 47%
Calcium 631mg 205mg 43%
Zinc 4.58mg 0.29mg 39%
Iron 7.72mg 4.72mg 38%
Protein 16.54g 0g 33%
Potassium 407mg 1464mg 31%
Magnesium 335mg 242mg 22%
Vitamin B5 0.804mg 16%
Fructose 12.79g 16%
Saturated fat 3.33g 0.018g 15%
Vitamin B2 0.17mg 0.002mg 13%
Folate 49µg 0µg 12%
Carbs 42.12g 74.73g 11%
Calories 486kcal 290kcal 10%
Monounsaturated fat 2.309g 0.032g 6%
Vitamin E 0.5mg 0mg 3%
Vitamin C 1.6mg 0mg 2%
Choline 13.3mg 2%
Sodium 16mg 37mg 1%
Net carbs 7.72g 74.73g N/A
Sugar 74.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 FatsFats +30640%
Contains more OtherOther +45.5%
Contains more CarbsCarbs +77.4%
Contains more WaterWater +277.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 more Mono. FatMonounsaturated fat +7115.6%
Contains more Poly. FatPolyunsaturated fat +47230%
Contains less Sat. FatSaturated fat -99.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.