Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and molasses:
Both molasses and hemp seeds are high in calories. Hemp seed has 91% more calories than molass - molass has 290 calories per 100 grams and hemp seed has 553 calories.
For macronutrient ratios, hemp seeds is much heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Molasses | |
|---|---|---|
| Protein | 21% | ~ |
| Carbohydrates | 6% | 100% |
| Fat | 73% | ~ |
| Alcohol | ~ | ~ |
Molass is high in carbohydrates and hemp seed has 88% less carbohydrates than molass - molass has 74.7g of total carbs per 100 grams and hemp seed has 8.7g of carbohydrates.
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than molass - hemp seed has 4g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and hemp seed has 98% less sugar than molass - molass has 74.7g of sugar per 100 grams and hemp seed has 1.5g of sugar.
Hemp seed is an excellent source of protein and it has more protein than molass - hemp seed has 31.6g of protein per 100 grams and molass does not contain significant amounts.
Molass has signficantly less saturated fat than hemp seed - molass has 0.02g of saturated fat per 100 grams and hemp seed has 4.6g of saturated fat.
Hemp seeds and molasses contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Hemp seeds and molasses contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Hemp seed has more Vitamin E than molass - hemp seed has 0.8mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Hemp seed has more thiamin, riboflavin, niacin and folate, however, molass contains more pantothenic acid. Both hemp seeds and molasses contain significant amounts of Vitamin B6.
| Hemp Seeds | Molasses | |
|---|---|---|
| Thiamin | 1.275 MG | 0.041 MG |
| Riboflavin | 0.285 MG | 0.002 MG |
| Niacin | 9.2 MG | 0.93 MG |
| Pantothenic acid | ~ | 0.804 MG |
| Vitamin B6 | 0.6 MG | 0.67 MG |
| Folate | 110 UG | ~ |
Both molasses and hemp seeds are high in calcium. Molass has 193% more calcium than hemp seed - molass has 205mg of calcium per 100 grams and hemp seed has 70mg of calcium.
Both molasses and hemp seeds are high in iron. Hemp seed has 68% more iron than molass - molass has 4.7mg of iron per 100 grams and hemp seed has 8mg of iron.
Both molasses and hemp seeds are high in potassium. Molass has 47% more potassium than - molass has 1464mg of potassium per 100 grams and hemp seed has 1200mg of potassium.
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than molass per 100 grams.
| Hemp Seeds | Molasses | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 0.05 G |
| Total | 28.799 G | 0.05 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Molasses (Molasses) .
Hemp Seeds g
()
|
Daily Values (%) |
Molasses g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||