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Honey vs. Flour — In-Depth Nutrition Comparison

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What are the differences between honey and flour?

  • Flour is richer than honey in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, manganese, phosphorus, copper, and fiber.
  • Flour's daily need coverage for vitamin B1 is 65% more.
  • The glycemic index of honey is lower.

We used Honey and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Honey vs Flour 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
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%
Flour
Flour
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +105.8%
Contains more IronIron +1004.8%
Contains more CopperCopper +300%
Contains more ZincZinc +218.2%
Contains more PhosphorusPhosphorus +2600%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +752.5%
Contains more SeleniumSelenium +4137.5%

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.
Honey
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%
Flour
Flour
9
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B3Vitamin B3 +4779.3%
Contains more Vitamin B5Vitamin B5 +544.1%
Contains more Vitamin B6Vitamin B6 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9050%
Contains more CholineCholine +372.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Honey Flour DV% diff.
Vitamin B1 0mg 0.785mg 65%
Selenium 0.8µg 33.9µg 60%
Iron 0.42mg 4.64mg 53%
Fructose 40.94g 51%
Folate 2µg 183µg 45%
Vitamin B3 0.121mg 5.904mg 36%
Vitamin B2 0.038mg 0.494mg 35%
Manganese 0.08mg 0.682mg 26%
Protein 0.3g 10.33g 20%
Phosphorus 4mg 108mg 15%
Copper 0.036mg 0.144mg 12%
Fiber 0.2g 2.7g 10%
Vitamin B5 0.068mg 0.438mg 7%
Magnesium 2mg 22mg 5%
Zinc 0.22mg 0.7mg 4%
Calories 304kcal 364kcal 3%
Polyunsaturated fat 0g 0.413g 3%
Fats 0g 0.98g 2%
Potassium 52mg 107mg 2%
Vitamin B6 0.024mg 0.044mg 2%
Carbs 82.4g 76.31g 2%
Calcium 6mg 15mg 1%
Choline 2.2mg 10.4mg 1%
Vitamin C 0.5mg 0mg 1%
Saturated fat 0g 0.155g 1%
Net carbs 82.2g 73.61g N/A
Sugar 82.12g 0.27g N/A
Sodium 4mg 2mg 0%
Vitamin E 0mg 0.06mg 0%
Vitamin K 0µg 0.3µg 0%
Monounsaturated fat 0g 0.087g 0%
Tryptophan 0.004mg 0.127mg 0%
Threonine 0.004mg 0.281mg 0%
Isoleucine 0.008mg 0.357mg 0%
Leucine 0.01mg 0.71mg 0%
Lysine 0.008mg 0.228mg 0%
Methionine 0.001mg 0.183mg 0%
Phenylalanine 0.011mg 0.52mg 0%
Valine 0.009mg 0.415mg 0%
Histidine 0.001mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Honey
Honey
2
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +43.5%
Contains more ProteinProtein +3343.3%
Contains more FatsFats +∞%
Contains more OtherOther +130%
~equal in Carbs ~76.31g

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.