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Flax seeds vs. Molasses — In-Depth Nutrition Comparison

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The main differences between flax seeds and molasses

  • Flax seeds have more vitamin B1, fiber, phosphorus, copper, manganese, zinc, magnesium, and folate; however, molasses have more potassium.
  • Daily need coverage for vitamin B1 for flax seeds is 134% higher.
  • Molasses are lower in saturated fat.

Food types used in this article are Seeds, flaxseed and Molasses.

Infographic

Flax seeds vs Molasses 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +62%
Contains more CalciumCalcium +24.4%
Contains more IronIron +21.4%
Contains more CopperCopper +150.5%
Contains more ZincZinc +1396.6%
Contains more PhosphorusPhosphorus +1971%
Contains less SodiumSodium -18.9%
Contains more ManganeseManganese +62.2%
Contains more SeleniumSelenium +42.7%
Contains more PotassiumPotassium +80.1%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 +3909.8%
Contains more Vitamin B2Vitamin B2 +7950%
Contains more Vitamin B3Vitamin B3 +231.2%
Contains more Vitamin B5Vitamin B5 +22.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +491.7%
Contains more Vitamin B6Vitamin B6 +41.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +42060%
Contains more OtherOther +12.4%
Contains more CarbsCarbs +158.8%
Contains more WaterWater +214.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 +23421.9%
Contains more Poly. FatPolyunsaturated fat +57360%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
54% 22% 24%
Starch: 0 g
Sucrose: 29.4 g
Glucose: 11.92 g
Fructose: 12.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +2456.5%
Contains more GlucoseGlucose +2880%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Molasses DV% diff.
Polyunsaturated fat 28.73g 0.05g 191%
Vitamin B1 1.644mg 0.041mg 134%
Fiber 27.3g 0g 109%
Phosphorus 642mg 31mg 87%
Copper 1.22mg 0.487mg 81%
Fats 42.16g 0.1g 65%
Manganese 2.482mg 1.53mg 41%
Protein 18.29g 0g 37%
Zinc 4.34mg 0.29mg 37%
Magnesium 392mg 242mg 36%
Folate 87µg 0µg 22%
Monounsaturated fat 7.527g 0.032g 19%
Potassium 813mg 1464mg 19%
Saturated fat 3.663g 0.018g 17%
Fructose 0g 12.79g 16%
Vitamin B6 0.473mg 0.67mg 15%
Carbs 28.88g 74.73g 15%
Selenium 25.4µg 17.8µg 14%
Vitamin B3 3.08mg 0.93mg 13%
Iron 5.73mg 4.72mg 13%
Choline 78.7mg 13.3mg 12%
Calories 534kcal 290kcal 12%
Vitamin B2 0.161mg 0.002mg 12%
Calcium 255mg 205mg 5%
Vitamin B5 0.985mg 0.804mg 4%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 74.73g N/A
Sugar 1.55g 74.72g N/A
Sodium 30mg 37mg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Molasses
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
62%
Flax seeds
18%
Molasses
Minerals Daily Need Coverage Score
191%
Flax seeds
103%
Molasses

Comparison summary

Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 3.645g)
Which food is cheaper?
Molasses
Molasses is cheaper (difference - $1)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 73.17g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.