Which has more protein, Dates, medjool or Honey?

Dates, medjool has more protein at 1.81g per 100g, compared to 0.300g for Honey.

Which has more calories, Dates, medjool or Honey?

Honey has more calories at 304 kcal per 100g, compared to 277 kcal for Dates, medjool.

Is Dates, medjool healthier than Honey?

Based on vitamin and mineral density, Dates, medjool scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Dates vs Honey

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Dates, medjool is higher in more vitamins & minerals

Calories (kcal)

Dates 277

Honey 304

Protein (g)

Dates 1.81

Honey 0.300

Carbs (g)

Dates 75.0

Honey 82.4

Fat (g)

Dates 0.150

Honey 0

Fiber (g)

Dates 6.70

Honey 0.200

Quick answers

Which has more protein?

Dates, medjool — 1.81g vs 0.300g per 100g.

Which has fewer calories?

Dates, medjool — 277 vs 304 kcal per 100g.

Which is more nutrient-dense?

Dates, medjool 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	277 kcal	304 kcal	-9%
Macronutrients
Water	21.3 g	17.1 g	+25%
Protein	1.81 g	0.300 g	+503%
Total lipid (fat)	0.150 g	0 g
Carbohydrate, by difference	75.0 g	82.4 g	-9%
Fiber, total dietary	6.70 g	0.200 g	+3250%
Fats & Fatty Acids
Fatty acids, total saturated	—	0 g
Fatty acids, total monounsaturated	—	0 g
Fatty acids, total trans	0 g	—
Cholesterol	—	0 mg
Vitamins
Vitamin C, total ascorbic acid	0 mg	0.500 mg	-100%
Thiamin (Vitamin B1)	0.050 mg	0 mg
Riboflavin (Vitamin B2)	0.060 mg	0.038 mg	+58%
Niacin (Vitamin B3)	1.61 mg	0.121 mg	+1231%
Pantothenic acid (Vitamin B5)	0.805 mg	0.068 mg	+1084%
Vitamin B-6 — Pyridoxine	0.249 mg	0.024 mg	+937%
Biotin (Vitamin B7)	15.0 ug	2.00 ug	+650%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	9.90 mg	2.20 mg	+350%
Vitamin B-12 — Cobalamin	—	0 ug
Vitamin A, RAE	7.00 ug	0 ug
Carotene, beta	89.0 ug	0 ug
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	—	0 mg
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	64.0 mg	6.00 mg	+967%
Iron, Fe	0.900 mg	0.420 mg	+114%
Magnesium, Mg	54.0 mg	2.00 mg	+2600%
Phosphorus, P	62.0 mg	4.00 mg	+1450%
Potassium, K	696 mg	52.0 mg	+1238%
Sodium, Na	1.00 mg	4.00 mg	-75%
Zinc, Zn	0.440 mg	0.220 mg	+100%
Copper, Cu	0.362 mg	0.036 mg	+906%
Manganese, Mn	0.296 mg	0.080 mg	+270%
Selenium, Se	—	0.800 ug
Other Nutrients
Energy	1160 kj	1272 kj	-9%
Ash	1.74 g	0.200 g	+770%
Total Sugars	66.5 g	82.1 g	-19%
Sucrose	0.530 g	0.890 g	-40%
Glucose	33.7 g	35.8 g	-6%
Fructose	32.0 g	40.9 g	-22%
Lactose	0 g	—
Maltose	0.300 g	1.44 g	-79%
Galactose	0 g	3.10 g	-100%
Fluoride, F	—	7.00 ug
Folic acid (Vitamin B9 — synthetic)	15.0 ug	2.00 ug	+650%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	15.0 ug	2.00 ug	+650%
Betaine	0.400 mg	1.70 mg	-76%
Vitamin B-12, added	—	0 ug
Retinol	—	0 ug
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	149 IU	0 IU
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	23.0 ug	0 ug
Vitamin E, added	—	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
SFA 6:0 (Caproic acid)	—	0 g
SFA 8:0 (Caprylic acid)	—	0 g
SFA 10:0 (Capric acid)	—	0 g
SFA 12:0 (Lauric acid)	—	0 g
SFA 14:0 (Myristic acid)	—	0 g
SFA 16:0 (Palmitic acid)	—	0 g
SFA 18:0 (Stearic acid)	—	0 g
MUFA 16:1 (Omega-7, Palmitoleic acid)	—	0 g
MUFA 18:1 (Omega-9, Oleic acid family)	—	0 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	—	0 g
MUFA 22:1 (Omega-9, Erucic acid family)	—	0 g
Fatty acids, total polyunsaturated	—	0 g
PUFA 18:2 (Omega-6, Linoleic acid)	—	0 g
PUFA 18:3 (Omega-3, Alpha-linolenic family)	—	0 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	—	0 g
PUFA 20:4 (Omega-6, Arachidonic acid family)	—	0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	—	0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	—	0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	—	0 g
Tryptophan (EAA)	0.007 g	0.004 g	+75%
Threonine (EAA)	0.042 g	0.004 g	+950%
Isoleucine (EAA, BCAA)	0.045 g	0.008 g	+462%
Leucine (EAA, BCAA)	0.082 g	0.010 g	+720%
Lysine (EAA)	0.054 g	0.008 g	+575%
Methionine (EAA)	0.017 g	0.001 g	+1600%
Cystine (conditionally essential)	0.046 g	0.003 g	+1433%
Phenylalanine (EAA)	0.048 g	0.011 g	+336%
Tyrosine (conditionally essential)	0.016 g	0.008 g	+100%
Valine (EAA, BCAA)	0.066 g	0.009 g	+633%
Arginine (conditionally essential)	0.060 g	0.005 g	+1100%
Histidine (EAA)	0.029 g	0.001 g	+2800%
Alanine	0.078 g	0.006 g	+1200%
Aspartic acid	0.220 g	0.027 g	+715%
Glutamic acid	0.265 g	0.018 g	+1372%
Glycine (conditionally essential)	0.090 g	0.007 g	+1186%
Proline (conditionally essential)	0.111 g	0.090 g	+23%
Serine	0.062 g	0.006 g	+933%
Alcohol, ethyl	—	0 g
Caffeine	—	0 mg
Theobromine	—	0 mg
Choline
Choline from glycerophoshocholine	0 mg	0.700 mg	-100%
Choline from phosphatidylcholine	0.800 mg	0.100 mg	+700%
Choline from phosphocholine	0 mg	0.100 mg	-100%
Choline from sphingomyelin	0.200 mg	0 mg
Free Choline	8.90 mg	1.20 mg	+642%
Total Choline	9.90 mg	2.20 mg	+350%
Iodine
Iodine mcg/100gB	—	0.700 mcg
Fluoride
Mean mcg/100g **	—	7.00 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Dates, medjool nutrition facts Honey nutrition facts Compare other foods →

Dig deeper — biggest differences

Fiber, total dietary +3250% in Dates, medjool Magnesium, Mg +2600% in Dates, medjool Phosphorus, P +1450% in Dates, medjool Potassium, K +1238% in Dates, medjool

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