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  6. Honey vs. Dates

Honey vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between Honey and Dates

  • 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.

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

Infographic

Honey vs Dates 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.
Honey
Honey
0
:
10
Dates
Dates
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%
Honey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 16% 2% 2% 5% 1% 6% 12% 11% 5%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
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.
Honey
Honey
1
:
9
Dates
Dates
Contains more Vitamin C +25%
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 +∞%
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%
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%
Contains more Vitamin C +25%
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 +∞%

Macronutrient Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Honey
Honey
4
:
1
Dates
Dates
Contains more Glucose +79.9%
Contains more Fructose +109.3%
Contains more Maltose +1100%
Contains more Galactose +∞%
Contains more Sucrose +2578.7%
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
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
Contains more Glucose +79.9%
Contains more Fructose +109.3%
Contains more Maltose +1100%
Contains more Galactose +∞%
Contains more Sucrose +2578.7%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Honey Dates
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
2%
Honey
12%
Dates
Minerals Daily Need Coverage Score
6%
Honey
29%
Dates

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