Egg White vs. Honey
Nutrition comparison of Egg White and Honey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
honey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and honey:
- Egg white has more riboflavin, pantothenic acid and Vitamin B12, however, honey contains more Vitamin B6.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Honey (Honey) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Honey is high in calories and egg white has 83% less calories than honey - honey has 304 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to honey for fat. Egg white has a macronutrient ratio of 91:6:3 and for honey, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Honey | |
|---|---|---|
| Protein | 91% | ~ |
| Carbohydrates | 6% | 100% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Honey is high in carbohydrates and egg white has 99% less carbohydrates than honey - honey has 82.4g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in honey and egg white are both made of 100% sugar.
dietary fiber
Honey has more dietary fiber than egg white - honey has 0.2g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Honey is high in sugar and egg white has 99% less sugar than honey - honey has 82.1g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 35 times more protein than honey - honey has 0.3g of protein per 100 grams and egg white has 10.9g of protein.
Vitamins
Vitamin C
Honey and egg white contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Egg white has more riboflavin, pantothenic acid and Vitamin B12, however, honey contains more Vitamin B6. Both egg white and honey contain significant amounts of niacin and folate.
| Egg White | Honey | |
|---|---|---|
| Thiamin | 0.004 MG | ~ |
| Riboflavin | 0.439 MG | 0.038 MG |
| Niacin | 0.105 MG | 0.121 MG |
| Pantothenic acid | 0.19 MG | 0.068 MG |
| Vitamin B6 | 0.005 MG | 0.024 MG |
| Folate | 4 UG | 2 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Honey and egg white contain similar amounts of calcium - honey has 6mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Honey and egg white contain similar amounts of iron - honey has 0.42mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 213% more potassium than honey - honey has 52mg of potassium per 100 grams and egg white has 163mg 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.
Egg White 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 honey or egg white contain more calories in 100 grams?Honey is high in calories and egg white has 80% less calories than honey - honey has 304 calories in 100g and egg white has 52 calories.
Is honey or egg white better for protein?
Egg white is a great source of protein and it has 35 times more protein than honey - honey has 0.3g of protein per 100 grams and egg white has 10.9g of protein.
Does honey or egg white have more carbohydrates?
By weight, honey is high in carbohydrates and egg white has 100% fewer carbohydrates than honey - honey has 82.4g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in honey and egg white are both made of 100% sugar.