Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honey
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honey and almonds:
Both honey and almonds are high in calories. Almond has 90% more calories than honey - honey has 304 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, honey is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Honey has a macronutrient ratio of 0:100:0 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Honey | Almonds | |
---|---|---|
Protein | ~ | 14% |
Carbohydrates | 100% | 14% |
Fat | ~ | 73% |
Alcohol | ~ | ~ |
Honey is high in carbohydrates and almond has 74% less carbohydrates than honey - honey has 82.4g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
Almond is an excellent source of dietary fiber and it has 61 times more dietary fiber than honey - honey has 0.2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
Honey is high in sugar and almond has 95% less sugar than honey - honey has 82.1g of sugar per 100 grams and almond has 4.4g of sugar.
Almond is an excellent source of protein and it has 69 times more protein than honey - honey has 0.3g of protein per 100 grams and almond has 21.2g of protein.
Honey has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and honey does not contain significant amounts.
Both almonds and honey are low in trans fat - almond has 0.02g of trans fat per 100 grams and honey does not contain significant amounts.
Honey and almonds contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Almonds and honey contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and honey does not contain significant amounts.
Almond is an excellent source of Vitamin E and it has more Vitamin E than honey - almond has 25.6mg of Vitamin E per 100 grams and honey does not contain significant amounts.
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Honey | Almonds | |
---|---|---|
Thiamin | ~ | 0.205 MG |
Riboflavin | 0.038 MG | 1.138 MG |
Niacin | 0.121 MG | 3.618 MG |
Pantothenic acid | 0.068 MG | 0.471 MG |
Vitamin B6 | 0.024 MG | 0.137 MG |
Folate | 2 UG | 44 UG |
Almond is an excellent source of calcium and it has 43 times more calcium than honey - honey has 6mg of calcium per 100 grams and almond has 269mg of calcium.
Almond is an excellent source of iron and it has 783% more iron than honey - honey has 0.42mg of iron per 100 grams and almond has 3.7mg of iron.
Almond is an excellent source of potassium and it has 13 times more potassium than honey - honey has 52mg of potassium per 100 grams and almond has 733mg 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 (%) |
Almonds 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 | |||