Oats vs. Honey
Nutrition comparison of Oats and Honey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
honey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and honey:
- Both honey and oats are high in calories and carbohydrates.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Honey (Honey) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both honey and oats are high in calories. Oat has 28% more calories than honey - honey has 304 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to honey per calorie. Oats has a macronutrient ratio of 17:67:16 and for honey, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Honey | |
|---|---|---|
| Protein | 17% | ~ |
| Carbohydrates | 67% | 100% |
| Fat | 16% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both honey and oats are high in carbohydrates. Honey has 24% more carbohydrates than oat - honey has 82.4g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 52 times more dietary fiber than honey - honey has 0.2g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Honey is high in sugar and oat has less sugar than honey - honey has 82.1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 55 times more protein than honey - honey has 0.3g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Honey has less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and honey does not contain significant amounts.
Vitamins
Vitamin C
Honey and oats contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Honey | |
|---|---|---|
| Thiamin | 0.763 MG | ~ |
| Riboflavin | 0.139 MG | 0.038 MG |
| Niacin | 0.961 MG | 0.121 MG |
| Pantothenic acid | 1.349 MG | 0.068 MG |
| Vitamin B6 | 0.119 MG | 0.024 MG |
| Folate | 56 UG | 2 UG |
Minerals
calcium
Oat is a great source of calcium and it has 800% more calcium than honey - honey has 6mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 10 times more iron than honey - honey has 0.42mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 725% more potassium than honey - honey has 52mg of potassium per 100 grams and oat has 429mg 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.
Oats 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 oats contain more calories in 100 grams?Both honey and oats are high in calories. Oat has 30% more calories than honey - honey has 304 calories in 100g and oat has 389 calories.
Does honey or oats have more carbohydrates?
By weight, both honey and oats are high in carbohydrates. honey has 20% more carbohydrates than oat - honey has 82.4g of carbs for 100g and oat has 66.3g of carbohydrates.
Does honey or oats contain more iron?
Oat is an abundant source of iron and it has 10 times more iron than honey - honey has 0.42mg of iron in 100 grams and oat has 4.7mg of iron.
Does honey or oats contain more potassium?
Oat is a rich source of potassium and it has 730% more potassium than honey - honey has 52mg of potassium in 100 grams and oat has 429mg of potassium.