Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honey
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honey and molasses:
Both molasses and honey are high in calories. Molass is very similar to molass for calories - molass has 290 calories per 100 grams and honey has 304 calories.
For macronutrient ratios, honey is similar to molasses for protein, carbs and fat. Honey has a macronutrient ratio of 0:100:0 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honey | Molasses | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | 100% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
Both molasses and honey are high in carbohydrates. Honey has a little more carbohydrates (10%) than molass by weight - molass has 74.7g of total carbs per 100 grams and honey has 82.4g of carbohydrates.
The carbs in honey and molasses are both made of 100% sugar.
Honey has more dietary fiber than molass - honey has 0.2g of dietary fiber per 100 grams and molass does not contain significant amounts.
Both molasses and honey are high in sugar. Honey has a little more sugar (10%) than molass by weight - molass has 74.7g of sugar per 100 grams and honey has 82.1g of sugar.
Honey and molasses contain similar amounts of protein - honey has 0.3g of protein per 100 grams and molass does not contain significant amounts.
Both molasses and honey are low in saturated fat - molass has 0.02g of saturated fat per 100 grams and honey does not contain significant amounts.
Honey and molasses contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Molass has more thiamin, niacin, pantothenic acid and Vitamin B6, however, honey contains more riboflavin and folate.
| Honey | Molasses | |
|---|---|---|
| Thiamin | ~ | 0.041 MG |
| Riboflavin | 0.038 MG | 0.002 MG |
| Niacin | 0.121 MG | 0.93 MG |
| Pantothenic acid | 0.068 MG | 0.804 MG |
| Vitamin B6 | 0.024 MG | 0.67 MG |
| Folate | 2 UG | ~ |
Molass is an excellent source of calcium and it has 33 times more calcium than honey - molass has 205mg of calcium per 100 grams and honey has 6mg of calcium.
Molass is an excellent source of iron and it has 10 times more iron than honey - molass has 4.7mg of iron per 100 grams and honey has 0.42mg of iron.
Molass is an excellent source of potassium and it has 27 times more potassium than honey - molass has 1464mg of potassium per 100 grams and honey has 52mg of potassium.
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.
Honey 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 | |||