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Oat vs. Honey — In-Depth Nutrition Comparison

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The main differences between Oat and Honey

  • Oat is richer than Honey in Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Fiber, Zinc, Vitamin B5, and Folate.
  • Daily need coverage for Manganese from Oat is 210% higher.

Food types used in this article are Oats and Honey.

Infographic

Oat 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.
Oat
Oat
9
:
1
Honey
Honey
Contains more Calcium +800%
Contains more Iron +1023.8%
Contains more Magnesium +8750%
Contains more Phosphorus +12975%
Contains more Potassium +725%
Contains less Sodium -50%
Contains more Zinc +1704.5%
Contains more Copper +1638.9%
Contains more Manganese +6045%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Honey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 16% 2% 2% 5% 1% 6% 12% 11% 5%
Contains more Calcium +800%
Contains more Iron +1023.8%
Contains more Magnesium +8750%
Contains more Phosphorus +12975%
Contains more Potassium +725%
Contains less Sodium -50%
Contains more Zinc +1704.5%
Contains more Copper +1638.9%
Contains more Manganese +6045%

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.
Oat
Oat
6
:
3
Honey
Honey
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +265.8%
Contains more Vitamin B3 +694.2%
Contains more Vitamin B5 +1883.8%
Contains more Vitamin B6 +395.8%
Contains more Folate +2700%
Contains more Vitamin C +∞%
Oat
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% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 B1 +∞%
Contains more Vitamin B2 +265.8%
Contains more Vitamin B3 +694.2%
Contains more Vitamin B5 +1883.8%
Contains more Vitamin B6 +395.8%
Contains more Folate +2700%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
3
:
2
Honey
Honey
Contains more Protein +5530%
Contains more Fats +∞%
Contains more Other +760%
Contains more Carbs +24.3%
Contains more Water +108%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +5530%
Contains more Fats +∞%
Contains more Other +760%
Contains more Carbs +24.3%
Contains more Water +108%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Honey Opinion
Net carbs 55.67g 82.2g Honey
Protein 16.89g 0.3g Oat
Fats 6.9g 0g Oat
Carbs 66.27g 82.4g Honey
Calories 389kcal 304kcal Oat
Fructose 40.94g Honey
Sugar 82.12g Oat
Fiber 10.6g 0.2g Oat
Calcium 54mg 6mg Oat
Iron 4.72mg 0.42mg Oat
Magnesium 177mg 2mg Oat
Phosphorus 523mg 4mg Oat
Potassium 429mg 52mg Oat
Sodium 2mg 4mg Oat
Zinc 3.97mg 0.22mg Oat
Copper 0.626mg 0.036mg Oat
Manganese 4.916mg 0.08mg Oat
Selenium 0.8µg Honey
Vitamin C 0mg 0.5mg Honey
Vitamin B1 0.763mg 0mg Oat
Vitamin B2 0.139mg 0.038mg Oat
Vitamin B3 0.961mg 0.121mg Oat
Vitamin B5 1.349mg 0.068mg Oat
Vitamin B6 0.119mg 0.024mg Oat
Folate 56µg 2µg Oat
Tryptophan 0.234mg 0.004mg Oat
Threonine 0.575mg 0.004mg Oat
Isoleucine 0.694mg 0.008mg Oat
Leucine 1.284mg 0.01mg Oat
Lysine 0.701mg 0.008mg Oat
Methionine 0.312mg 0.001mg Oat
Phenylalanine 0.895mg 0.011mg Oat
Valine 0.937mg 0.009mg Oat
Histidine 0.405mg 0.001mg Oat
Saturated Fat 1.217g 0g Honey
Monounsaturated Fat 2.178g 0g Oat
Polyunsaturated fat 2.535g 0g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
2%
Honey
Minerals Daily Need Coverage Score
154%
Oat
6%
Honey

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 82.12g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 2)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Honey
Honey is lower in Saturated Fat (difference - 1.217g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.