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Almonds vs. Honey — In-Depth Nutrition Comparison

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What are the differences between Almonds and Honey?

  • Almonds are richer than Honey in Vitamin E, Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, Zinc, and Calcium.
  • Almonds' daily need coverage for Vitamin E is 171% more.
  • Almonds have 135 times more Magnesium than Honey. While Almonds have 270mg of Magnesium, Honey has only 2mg.

We used Nuts, almonds and Honey types in this article.

Infographic

Almonds vs Honey infographic
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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.
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Honey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Contains more MagnesiumMagnesium +13400%
Contains more CalciumCalcium +4383.3%
Contains more PotassiumPotassium +1309.6%
Contains more IronIron +783.3%
Contains more CopperCopper +2763.9%
Contains more ZincZinc +1318.2%
Contains more PhosphorusPhosphorus +11925%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +2623.8%
Contains more SeleniumSelenium +412.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Honey
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +2894.7%
Contains more Vitamin B3Vitamin B3 +2890.1%
Contains more Vitamin B5Vitamin B5 +592.6%
Contains more Vitamin B6Vitamin B6 +470.8%
Contains more FolateFolate +2100%
Contains more CholineCholine +2268.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Honey
2
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more ProteinProtein +6950%
Contains more FatsFats +∞%
Contains more OtherOther +1380%
Contains more CarbsCarbs +282.4%
Contains more WaterWater +287.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Honey
4
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 StarchStarch +∞%
Contains more SucroseSucrose +343.8%
Contains more GlucoseGlucose +20929.4%
Contains more FructoseFructose +37118.2%
Contains more MaltoseMaltose +3500%
Contains more GalactoseGalactose +4328.6%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds 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 Almonds Honey Opinion
Calories 579kcal 304kcal Almonds
Protein 21.15g 0.3g Almonds
Fats 49.93g 0g Almonds
Vitamin C 0mg 0.5mg Honey
Net carbs 9.05g 82.2g Honey
Carbs 21.55g 82.4g Honey
Magnesium 270mg 2mg Almonds
Calcium 269mg 6mg Almonds
Potassium 733mg 52mg Almonds
Iron 3.71mg 0.42mg Almonds
Sugar 4.35g 82.12g Almonds
Fiber 12.5g 0.2g Almonds
Copper 1.031mg 0.036mg Almonds
Zinc 3.12mg 0.22mg Almonds
Starch 0.72g Almonds
Phosphorus 481mg 4mg Almonds
Sodium 1mg 4mg Almonds
Vitamin A 2IU 0IU Almonds
Vitamin E 25.63mg 0mg Almonds
Manganese 2.179mg 0.08mg Almonds
Selenium 4.1µg 0.8µg Almonds
Vitamin B1 0.205mg 0mg Almonds
Vitamin B2 1.138mg 0.038mg Almonds
Vitamin B3 3.618mg 0.121mg Almonds
Vitamin B5 0.471mg 0.068mg Almonds
Vitamin B6 0.137mg 0.024mg Almonds
Folate 44µg 2µg Almonds
Trans Fat 0.015g Honey
Choline 52.1mg 2.2mg Almonds
Saturated Fat 3.802g 0g Honey
Monounsaturated Fat 31.551g 0g Almonds
Polyunsaturated fat 12.329g 0g Almonds
Tryptophan 0.211mg 0.004mg Almonds
Threonine 0.601mg 0.004mg Almonds
Isoleucine 0.751mg 0.008mg Almonds
Leucine 1.473mg 0.01mg Almonds
Lysine 0.568mg 0.008mg Almonds
Methionine 0.157mg 0.001mg Almonds
Phenylalanine 1.132mg 0.011mg Almonds
Valine 0.855mg 0.009mg Almonds
Histidine 0.539mg 0.001mg Almonds
Fructose 0.11g 40.94g Honey
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Honey
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
2%
Honey
Minerals Daily Need Coverage Score
142%
Almonds
6%
Honey

Comparison summary

Which food is lower in Saturated Fat?
Honey
Honey is lower in Saturated Fat (difference - 3.802g)
Which food is lower in Sugar?
Almonds
Almonds is lower in Sugar (difference - 77.77g)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 61)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $0.6)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.