Molasses vs Honey
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Molasses is higher in more vitamins & minerals
Calories (kcal)
Molasses 290
Honey 304
Protein (g)
Molasses 0
Honey 0.300
Carbs (g)
Molasses 74.7
Honey 82.4
Fat (g)
Molasses 0.100
Honey 0
Fiber (g)
Molasses 0
Honey 0.200
Quick answers
Which has more protein?
Honey — 0.300g vs 0g per 100g.
Which has fewer calories?
Molasses — 290 vs 304 kcal per 100g.
Which is more nutrient-dense?
Molasses scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Molasses | Honey | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 290 kcal | 304 kcal | -5% |
| Macronutrients | |||
| Water | 21.9 g | 17.1 g | +28% |
| Protein | 0 g | 0.300 g | -100% |
| Total lipid (fat) | 0.100 g | 0 g | |
| Carbohydrate, by difference | 74.7 g | 82.4 g | -9% |
| Fiber, total dietary | 0 g | 0.200 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.018 g | 0 g | |
| Fatty acids, total monounsaturated | 0.032 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.500 mg | -100% |
| Thiamin (Vitamin B1) | 0.041 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.002 mg | 0.038 mg | -95% |
| Niacin (Vitamin B3) | 0.930 mg | 0.121 mg | +669% |
| Pantothenic acid (Vitamin B5) | 0.804 mg | 0.068 mg | +1082% |
| Vitamin B-6 — Pyridoxine | 0.670 mg | 0.024 mg | +2692% |
| Biotin (Vitamin B7) | 0 ug | 2.00 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 13.3 mg | 2.20 mg | +505% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 205 mg | 6.00 mg | +3317% |
| Iron, Fe | 4.72 mg | 0.420 mg | +1024% |
| Magnesium, Mg | 242 mg | 2.00 mg | +12000% |
| Phosphorus, P | 31.0 mg | 4.00 mg | +675% |
| Potassium, K | 1464 mg | 52.0 mg | +2715% |
| Sodium, Na | 37.0 mg | 4.00 mg | +825% |
| Zinc, Zn | 0.290 mg | 0.220 mg | +32% |
| Copper, Cu | 0.487 mg | 0.036 mg | +1253% |
| Manganese, Mn | 1.53 mg | 0.080 mg | +1813% |
| Selenium, Se | 17.8 ug | 0.800 ug | +2125% |
| Other Nutrients | |||
| Energy | 1213 kj | 1272 kj | -5% |
| Ash | 3.30 g | 0.200 g | +1550% |
| Total Sugars | 74.7 g | 82.1 g | -9% |
| Sucrose | 29.4 g | 0.890 g | +3203% |
| Glucose | 11.9 g | 35.8 g | -67% |
| Fructose | 12.8 g | 40.9 g | -69% |
| Maltose | — | 1.44 g | |
| Galactose | — | 3.10 g | |
| Fluoride, F | — | 7.00 ug | |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 2.00 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 2.00 ug | -100% |
| Betaine | 1.00 mg | 1.70 mg | -41% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.018 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.002 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.032 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.050 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.050 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | — | 0.004 g | |
| Threonine (EAA) | — | 0.004 g | |
| Isoleucine (EAA, BCAA) | — | 0.008 g | |
| Leucine (EAA, BCAA) | — | 0.010 g | |
| Lysine (EAA) | — | 0.008 g | |
| Methionine (EAA) | — | 0.001 g | |
| Cystine (conditionally essential) | — | 0.003 g | |
| Phenylalanine (EAA) | — | 0.011 g | |
| Tyrosine (conditionally essential) | — | 0.008 g | |
| Valine (EAA, BCAA) | — | 0.009 g | |
| Arginine (conditionally essential) | — | 0.005 g | |
| Histidine (EAA) | — | 0.001 g | |
| Alanine | — | 0.006 g | |
| Aspartic acid | — | 0.027 g | |
| Glutamic acid | — | 0.018 g | |
| Glycine (conditionally essential) | — | 0.007 g | |
| Proline (conditionally essential) | — | 0.090 g | |
| Serine | — | 0.006 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 1.00 mg | 0.700 mg | +43% |
| Choline from phosphatidylcholine | 0.700 mg | 0.100 mg | +600% |
| Choline from phosphocholine | 1.30 mg | 0.100 mg | +1200% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 10.0 mg | 1.20 mg | +733% |
| Total Choline | 13.0 mg | 2.20 mg | +491% |
| Iodine | |||
| Iodine mcg/100gB | — | 0.700 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 7.00 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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