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.
Detailed nutritional comparison of dates and honey is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Honey (Honey) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Honey src

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.

Note: The specific food items compared are: Dates (Dates, medjool) and Honey (Honey) .

Dates g

()
Daily Values (%)

Honey g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G