Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
molasses
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and molasses:
Both molasses and chia seeds are high in calories. Chia seed has 68% more calories than molass - molass has 290 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to molasses per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for molasses, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Molasses | |
|---|---|---|
| Protein | 13% | ~ |
| Carbohydrates | 33% | 100% |
| Fat | 54% | ~ |
| Alcohol | ~ | ~ |
Both molasses and chia seeds are high in carbohydrates. Molass has 77% more carbohydrates than chia seed - molass has 74.7g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than molass - chia seed has 34.4g of dietary fiber per 100 grams and molass does not contain significant amounts.
Molass is high in sugar and chia seed has less sugar than molass - molass has 74.7g of sugar per 100 grams and chia seed does not contain significant amounts.
Chia seed is an excellent source of protein and it has more protein than molass - chia seed has 16.5g of protein per 100 grams and molass does not contain significant amounts.
Molass has 184 times less saturated fat than chia seed - molass has 0.02g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
Both chia seeds and molasses are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and molass does not contain significant amounts.
Chia seed has more Vitamin C than molass - chia seed has 1.6mg of Vitamin C per 100 grams and molass does not contain significant amounts.
Chia seed has more Vitamin A than molass - chia seed has 16.2ug of Vitamin A per 100 grams and molass does not contain significant amounts.
Chia seed has more Vitamin E than molass - chia seed has 0.5mg of Vitamin E per 100 grams and molass does not contain significant amounts.
Chia seed has more thiamin, riboflavin, niacin and folate, however, molass contains more pantothenic acid and Vitamin B6.
| Chia Seeds | Molasses | |
|---|---|---|
| Thiamin | 0.62 MG | 0.041 MG |
| Riboflavin | 0.17 MG | 0.002 MG |
| Niacin | 8.83 MG | 0.93 MG |
| Pantothenic acid | ~ | 0.804 MG |
| Vitamin B6 | ~ | 0.67 MG |
| Folate | 49 UG | ~ |
Both molasses and chia seeds are high in calcium. Chia seed has 208% more calcium than molass - molass has 205mg of calcium per 100 grams and chia seed has 631mg of calcium.
Both molasses and chia seeds are high in iron. Chia seed has 64% more iron than molass - molass has 4.7mg of iron per 100 grams and chia seed has 7.7mg of iron.
Both molasses and chia seeds are high in potassium. Molass has 260% more potassium than chia seed - molass has 1464mg of potassium per 100 grams and chia seed has 407mg of potassium.
Comparing omega-6 fatty acids, chia seed has more linoleic acid than molass per 100 grams.
| Chia Seeds | Molasses | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.05 G |
| Total | 5.928 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: Chia Seeds (Seeds, chia seeds, dried) and Molasses (Molasses) .
Chia 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 | |||