Honey vs. Sweet Potatoes
Nutrition comparison of Honey and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honey
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honey and sweet potatoes:
- Sweet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Honey (Honey) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Honey is high in calories and sweet potato has 72% less calories than honey - sweet potato has 86 calories per 100 grams and honey has 304 calories.
For macronutrient ratios, honey is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Honey has a macronutrient ratio of 0:100:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honey | Sweet Potatoes | |
|---|---|---|
| Protein | ~ | 7% |
| Carbohydrates | 100% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Honey is high in carbohydrates and sweet potato has 76% less carbohydrates than honey - sweet potato has 20.1g of total carbs per 100 grams and honey has 82.4g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in honey comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 14 times more dietary fiber than honey - sweet potato has 3g of dietary fiber per 100 grams and honey has 0.2g of dietary fiber.
sugar
Honey is high in sugar and sweet potato has 95% less sugar than honey - sweet potato has 4.2g of sugar per 100 grams and honey has 82.1g of sugar.
Protein
protein
Sweet potatoes and honey contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and honey has 0.3g of protein.
Fat
saturated fat
Both sweet potatoes and honey are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and honey does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and honey contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and honey has 0.5mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than honey - sweet potato has 709ug of Vitamin A per 100 grams and honey does not contain significant amounts.
Vitamin E
Sweet potatoes and honey contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and honey does not contain significant amounts.
Vitamin K
Sweet potatoes and honey contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and honey does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both honey and sweet potatoes contain significant amounts of riboflavin.
| Honey | Sweet Potatoes | |
|---|---|---|
| Thiamin | ~ | 0.078 MG |
| Riboflavin | 0.038 MG | 0.061 MG |
| Niacin | 0.121 MG | 0.557 MG |
| Pantothenic acid | 0.068 MG | 0.8 MG |
| Vitamin B6 | 0.024 MG | 0.209 MG |
| Folate | 2 UG | 11 UG |
Minerals
calcium
Sweet potato has 400% more calcium than honey - sweet potato has 30mg of calcium per 100 grams and honey has 6mg of calcium.
iron
Sweet potatoes and honey contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and honey has 0.42mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 548% more potassium than honey - sweet potato has 337mg 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: Honey (Honey) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Honey g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or honey contain more calories in 100 grams?Honey is high in calories and sweet potato has 70% less calories than honey - sweet potato has 86 calories in 100g and honey has 304 calories.
Does sweet potatoes or honey have more carbohydrates?
By weight, honey is high in carbohydrates and sweet potato has 80% fewer carbohydrates than honey - sweet potato has 20.1g of carbs for 100g and honey has 82.4g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in honey comprise of 100% sugar.
Does sweet potatoes or honey contain more potassium?
Sweet potato is a rich source of potassium and it has 550% more potassium than honey - sweet potato has 337mg of potassium in 100 grams and honey has 52mg of potassium.