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  6. Dates vs. Honey

Dates vs. Honey — In-Depth Nutrition Comparison

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Summary of differences between Dates and Honey

  • Honey has less Fiber, Copper, Potassium, Vitamin B6, Vitamin B5, Magnesium, Phosphorus, Manganese, Iron, and Vitamin B3 than Dates .
  • Dates covers your daily need of Fiber 31% more than Honey.
  • Dates have 22 times more Magnesium than Honey. While Dates have 43mg of Magnesium, Honey has only 2mg.

These are the specific foods used in this comparison Dates, deglet noor and Honey.

Infographic

Dates vs Honey infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
10
:
0
Honey
Honey
Contains more Calcium +550%
Contains more Iron +142.9%
Contains more Magnesium +2050%
Contains more Phosphorus +1450%
Contains more Potassium +1161.5%
Contains less Sodium -50%
Contains more Zinc +31.8%
Contains more Copper +472.2%
Contains more Manganese +227.5%
Contains more Selenium +275%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Honey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 16% 2% 2% 5% 1% 6% 12% 11% 5%
Contains more Calcium +550%
Contains more Iron +142.9%
Contains more Magnesium +2050%
Contains more Phosphorus +1450%
Contains more Potassium +1161.5%
Contains less Sodium -50%
Contains more Zinc +31.8%
Contains more Copper +472.2%
Contains more Manganese +227.5%
Contains more Selenium +275%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
Dates
9
:
1
Honey
Honey
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +952.9%
Contains more Vitamin B5 +766.2%
Contains more Vitamin B6 +587.5%
Contains more Folate +850%
Contains more Vitamin K +∞%
Contains more Vitamin C +25%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Honey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 2% 0% 9% 3% 5% 6% 2% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +952.9%
Contains more Vitamin B5 +766.2%
Contains more Vitamin B6 +587.5%
Contains more Folate +850%
Contains more Vitamin K +∞%
Contains more Vitamin C +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Honey
Honey
Contains more Protein +716.7%
Contains more Fats +∞%
Contains more Water +20.1%
Contains more Other +700%
Equal in Carbs - 82.4
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Honey
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more Protein +716.7%
Contains more Fats +∞%
Contains more Water +20.1%
Contains more Other +700%
Equal in Carbs - 82.4

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
Dates
1
:
4
Honey
Honey
Contains more Sucrose +2578.7%
Contains more Glucose +79.9%
Contains more Fructose +109.3%
Contains more Maltose +1100%
Contains more Galactose +∞%
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Honey
44% 50% 2% 4%
Starch: 0 g
Sucrose: 0.89 g
Glucose: 35.75 g
Fructose: 40.94 g
Lactose: 0 g
Maltose: 1.44 g
Galactose: 3.1 g
Contains more Sucrose +2578.7%
Contains more Glucose +79.9%
Contains more Fructose +109.3%
Contains more Maltose +1100%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Honey
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Honey Opinion
Net carbs 67.03g 82.2g Honey
Protein 2.45g 0.3g Dates
Fats 0.39g 0g Dates
Carbs 75.03g 82.4g Honey
Calories 282kcal 304kcal Honey
Fructose 19.56g 40.94g Honey
Sugar 63.35g 82.12g Dates
Fiber 8g 0.2g Dates
Calcium 39mg 6mg Dates
Iron 1.02mg 0.42mg Dates
Magnesium 43mg 2mg Dates
Phosphorus 62mg 4mg Dates
Potassium 656mg 52mg Dates
Sodium 2mg 4mg Dates
Zinc 0.29mg 0.22mg Dates
Copper 0.206mg 0.036mg Dates
Manganese 0.262mg 0.08mg Dates
Selenium 3µg 0.8µg Dates
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0mg Dates
Vitamin C 0.4mg 0.5mg Honey
Vitamin B1 0.052mg 0mg Dates
Vitamin B2 0.066mg 0.038mg Dates
Vitamin B3 1.274mg 0.121mg Dates
Vitamin B5 0.589mg 0.068mg Dates
Vitamin B6 0.165mg 0.024mg Dates
Folate 19µg 2µg Dates
Vitamin K 2.7µg 0µg Dates
Tryptophan 0.012mg 0.004mg Dates
Threonine 0.043mg 0.004mg Dates
Isoleucine 0.049mg 0.008mg Dates
Leucine 0.084mg 0.01mg Dates
Lysine 0.066mg 0.008mg Dates
Methionine 0.022mg 0.001mg Dates
Phenylalanine 0.05mg 0.011mg Dates
Valine 0.071mg 0.009mg Dates
Histidine 0.032mg 0.001mg Dates
Saturated Fat 0.032g 0g Honey
Monounsaturated Fat 0.036g 0g Dates
Polyunsaturated fat 0.019g 0g Dates

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Honey
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
2%
Honey
Minerals Daily Need Coverage Score
29%
Dates
6%
Honey

Comparison summary

Which food is lower in Saturated Fat?
Honey
Honey is lower in Saturated Fat (difference - 0.032g)
Which food is lower in Sugar?
Dates
Dates is lower in Sugar (difference - 18.77g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 19)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.