Dates vs. Honey
Nutrition comparison of Dates and Honey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
honey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and honey:
- Both dates and honey are high in calories, carbohydrates and sugar.
- Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Date is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Dates (Dates, medjool) and Honey (Honey) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and honey are high in calories. Honey has a little more calories (10%) than date by weight - date has 277 calories per 100 grams and honey has 304 calories.
For macronutrient ratios, dates is similar to honey for protein, carbs and fat. Dates has a macronutrient ratio of 2:98:0 and for honey, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Honey | |
|---|---|---|
| Protein | 2% | ~ |
| Carbohydrates | 98% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and honey are high in carbohydrates. Honey has a little more carbohydrates (10%) than date by weight - date has 75g of total carbs per 100 grams and honey has 82.4g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 32 times more dietary fiber than honey - date has 6.7g of dietary fiber per 100 grams and honey has 0.2g of dietary fiber.
sugar
Both dates and honey are high in sugar. Honey has 24% more sugar than date - date has 66.5g of sugar per 100 grams and honey has 82.1g of sugar.
Protein
protein
Dates and honey contain similar amounts of protein - date has 1.8g of protein per 100 grams and honey has 0.3g of protein.
Vitamins
Vitamin C
Honey and dates contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than honey - date has 7ug of Vitamin A per 100 grams and honey does not contain significant amounts.
Vitamin K
Dates and honey contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and honey does not contain significant amounts.
The B Vitamins
Date has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both dates and honey contain significant amounts of riboflavin.
| Dates | Honey | |
|---|---|---|
| Thiamin | 0.05 MG | ~ |
| Riboflavin | 0.06 MG | 0.038 MG |
| Niacin | 1.61 MG | 0.121 MG |
| Pantothenic acid | 0.805 MG | 0.068 MG |
| Vitamin B6 | 0.249 MG | 0.024 MG |
| Folate | 15 UG | 2 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 967% more calcium than honey - date has 64mg of calcium per 100 grams and honey has 6mg of calcium.
iron
Date has 114% more iron than honey - date has 0.9mg of iron per 100 grams and honey has 0.42mg of iron.
potassium
Date is an excellent source of potassium and it has 12 times more potassium than honey - date has 696mg of potassium per 100 grams and honey has 52mg of potassium.
Customize your serving size
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.
Dates g
()
|
Daily Values (%) |
Honey 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 | |||
FAQ
Does dates or honey contain more calories in 100 grams?Both dates and honey are high in calories. Honey has a little more calories ( 10%) than date by weight - date has 277 calories in 100g and honey has 304 calories.
Does dates or honey have more carbohydrates?
By weight, both dates and honey are high in carbohydrates. honey has a little more carbohydrates ( 10%) than date by weight - date has 75g of carbs for 100g and honey has 82.4g of carbohydrates.
Does dates or honey contain more calcium?
Date is a rich source of calcium and it has 970% more calcium than honey - date has 64mg of calcium in 100 grams and honey has 6mg of calcium.
Does dates or honey contain more potassium?
Date is a rich source of potassium and it has 12 times more potassium than honey - date has 696mg of potassium in 100 grams and honey has 52mg of potassium.