Dates vs Honey
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Dates, deglet noor is higher in more vitamins & minerals
Calories (kcal)
Dates 282
Honey 304
Protein (g)
Dates 2.45
Honey 0.300
Carbs (g)
Dates 75.0
Honey 82.4
Fat (g)
Dates 0.390
Honey 0
Fiber (g)
Dates 8.00
Honey 0.200
Quick answers
Which has more protein?
Dates, deglet noor — 2.45g vs 0.300g per 100g.
Which has fewer calories?
Dates, deglet noor — 282 vs 304 kcal per 100g.
Which is more nutrient-dense?
Dates, deglet noor scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Dates | Honey | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 282 kcal | 304 kcal | -7% |
| Macronutrients | |||
| Water | 20.5 g | 17.1 g | +20% |
| Protein | 2.45 g | 0.300 g | +717% |
| Total lipid (fat) | 0.390 g | 0 g | |
| Carbohydrate, by difference | 75.0 g | 82.4 g | -9% |
| Fiber, total dietary | 8.00 g | 0.200 g | +3900% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.032 g | 0 g | |
| Fatty acids, total monounsaturated | 0.036 g | 0 g | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.400 mg | 0.500 mg | -20% |
| Thiamin (Vitamin B1) | 0.052 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.066 mg | 0.038 mg | +74% |
| Niacin (Vitamin B3) | 1.27 mg | 0.121 mg | +953% |
| Pantothenic acid (Vitamin B5) | 0.589 mg | 0.068 mg | +766% |
| Vitamin B-6 — Pyridoxine | 0.165 mg | 0.024 mg | +588% |
| Biotin (Vitamin B7) | 19.0 ug | 2.00 ug | +850% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 6.30 mg | 2.20 mg | +186% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 6.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.050 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 39.0 mg | 6.00 mg | +550% |
| Iron, Fe | 1.02 mg | 0.420 mg | +143% |
| Magnesium, Mg | 43.0 mg | 2.00 mg | +2050% |
| Phosphorus, P | 62.0 mg | 4.00 mg | +1450% |
| Potassium, K | 656 mg | 52.0 mg | +1162% |
| Sodium, Na | 2.00 mg | 4.00 mg | -50% |
| Zinc, Zn | 0.290 mg | 0.220 mg | +32% |
| Copper, Cu | 0.206 mg | 0.036 mg | +472% |
| Manganese, Mn | 0.262 mg | 0.080 mg | +228% |
| Selenium, Se | 3.00 ug | 0.800 ug | +275% |
| Other Nutrients | |||
| Energy | 1178 kj | 1272 kj | -7% |
| Ash | 1.60 g | 0.200 g | +700% |
| Total Sugars | 63.3 g | 82.1 g | -23% |
| Sucrose | 23.8 g | 0.890 g | +2579% |
| Glucose | 19.9 g | 35.8 g | -44% |
| Fructose | 19.6 g | 40.9 g | -52% |
| Lactose | 0 g | — | |
| Maltose | 0.120 g | 1.44 g | -92% |
| Galactose | 0 g | 3.10 g | -100% |
| Fluoride, F | — | 7.00 ug | |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 2.00 ug | +850% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 19.0 ug | 2.00 ug | +850% |
| Betaine | 0.400 mg | 1.70 mg | -76% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 10.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 75.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.70 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.001 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.001 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.017 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.011 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.035 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.019 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.016 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.003 g | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.012 g | 0.004 g | +200% |
| Threonine (EAA) | 0.043 g | 0.004 g | +975% |
| Isoleucine (EAA, BCAA) | 0.049 g | 0.008 g | +512% |
| Leucine (EAA, BCAA) | 0.084 g | 0.010 g | +740% |
| Lysine (EAA) | 0.066 g | 0.008 g | +725% |
| Methionine (EAA) | 0.022 g | 0.001 g | +2100% |
| Cystine (conditionally essential) | 0.067 g | 0.003 g | +2133% |
| Phenylalanine (EAA) | 0.050 g | 0.011 g | +355% |
| Tyrosine (conditionally essential) | 0.015 g | 0.008 g | +87% |
| Valine (EAA, BCAA) | 0.071 g | 0.009 g | +689% |
| Arginine (conditionally essential) | 0.136 g | 0.005 g | +2620% |
| Histidine (EAA) | 0.032 g | 0.001 g | +3100% |
| Alanine | 0.083 g | 0.006 g | +1283% |
| Aspartic acid | 0.213 g | 0.027 g | +689% |
| Glutamic acid | 0.359 g | 0.018 g | +1894% |
| Glycine (conditionally essential) | 0.101 g | 0.007 g | +1343% |
| Proline (conditionally essential) | 0.130 g | 0.090 g | +44% |
| Serine | 0.057 g | 0.006 g | +850% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0.005 mg | — | |
| Proanthocyanidin dimers | 1.84 mg | — | |
| Proanthocyanidin trimers | 3.02 mg | — | |
| Proanthocyanidin 4-6mers | 5.88 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0.930 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | 0.700 mg | -100% |
| Choline from phosphatidylcholine | 0.100 mg | 0.100 mg | = |
| Choline from phosphocholine | 0.100 mg | 0.100 mg | = |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 6.10 mg | 1.20 mg | +408% |
| Total Choline | 6.30 mg | 2.20 mg | +186% |
| Iodine | |||
| Iodine mcg/100gB | — | 0.700 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 7.00 mg | |
| Isoflavones | |||
| Total isoflavones | 0.005 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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