Honey vs. White Sugar
Nutrition comparison of Honey and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honey
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honey and white sugar:
- Both honey and white sugar are high in calories, carbohydrates and sugar.
- Honey has more niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Honey (Honey) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both honey and white sugar are high in calories. White sugar has 27% more calories than honey - honey has 304 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, honey is similar to white sugar for protein, carbs and fat. Honey has a macronutrient ratio of 0:100:0 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honey | White Sugar | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | 100% | 100% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both honey and white sugar are high in carbohydrates. White sugar has 21% more carbohydrates than honey - honey has 82.4g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
The carbs in honey and white sugar are both made of 100% sugar.
dietary fiber
Honey has more dietary fiber than white sugar - honey has 0.2g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
Both honey and white sugar are high in sugar. White sugar has 22% more sugar than honey - honey has 82.1g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Honey and white sugar contain similar amounts of protein - honey has 0.3g of protein per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Honey and white sugar contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Honey has more niacin, pantothenic acid, Vitamin B6 and folate. Both honey and white sugar contain significant amounts of riboflavin.
| Honey | White Sugar | |
|---|---|---|
| Riboflavin | 0.038 MG | 0.019 MG |
| Niacin | 0.121 MG | ~ |
| Pantothenic acid | 0.068 MG | ~ |
| Vitamin B6 | 0.024 MG | ~ |
| Folate | 2 UG | ~ |
Minerals
calcium
Honey and white sugar contain similar amounts of calcium - honey has 6mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Honey and white sugar contain similar amounts of iron - honey has 0.42mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Honey has 25 times more potassium than white sugar - honey has 52mg of potassium per 100 grams and white sugar has 2mg 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.
Note: The specific food items compared are: Honey (Honey) and White Sugar (Sugar, granulated) .
Honey g
()
|
Daily Values (%) |
White Sugar 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 white sugar contain more calories in 100 grams?Both honey and white sugar are high in calories. White sugar has 30% more calories than honey - honey has 304 calories in 100g and white sugar has 387 calories.
Does honey or white sugar have more carbohydrates?
By weight, both honey and white sugar are high in carbohydrates. white sugar has 20% more carbohydrates than honey - honey has 82.4g of carbs for 100g and white sugar has 100g of carbohydrates. the carbs in honey and white sugar are both made of 100% sugar.