Honey vs Sugar nutrition
Honey has more iron. White sugar has more calories, sugar and carbs.
- Honey100 g
- White sugar100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Honey | White sugar | Daily Value |
|---|---|---|---|
| Calories | 304 kcal (15%) | 387 kcal (19%) | 2,000 kcal |
| Protein | 0.3 g (<1%) | 0 g (0%) | 50 g |
| Fat | 0 g (0%) | 0 g (0%) | 78 g |
| Saturated fat | 0 g (0%) | 0 g (0%) | 20 g |
| Carbs | 82.4 g (30%) | 100 g (36%) | 275 g |
| Fiber | 0.2 g (<1%) | 0 g (0%) | 28 g |
| Sugar | 82.1 g | 99.8 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 4 mg (<1%) | 1 mg (<1%) | 2,300 mg |
| Potassium | 52 mg (1%) | 2 mg (<1%) | 4,700 mg |
| Calcium | 6 mg (<1%) | 1 mg (<1%) | 1,300 mg |
| Iron | 0.42 mg (2%) | 0.05 mg (<1%) | 18 mg |
| Magnesium | 2 mg (<1%) | 0 mg (0%) | 420 mg |
| Vitamin A | 0 µg (0%) | 0 µg (0%) | 900 µg |
| Vitamin C | 0.5 mg (<1%) | 0 mg (0%) | 90 mg |
Saved on this device
Step 1 of 5
Esc closes · arrow keys move between steps
How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares honey and white sugar as USDA FoodData Central lists them: “Honey” (FDC 169640) and “Sugars, granulated” (FDC 169655). All figures start from 100 grams of the edible part. A search for “sugar” is taken here as white sugar; brown sugar and powdered sugar are in the comparer above.
Per 100 grams
Per 100 grams, honey has more protein (0.3 vs 0 g, against none), fiber (0.2 vs 0 g, against none), sodium (4 vs 1 mg, 4.0 times as much), potassium (52 vs 2 mg, about 26 times as much), calcium (6 vs 1 mg, 6.0 times as much), iron (0.42 vs 0.05 mg, 8.4 times as much), magnesium (2 vs 0 mg, against none) and vitamin C (0.5 vs 0 mg, against none). White sugar has more calories (387 vs 304 kcal), carbohydrate (100 vs 82.4 g) and sugars (99.8 vs 82.1 g). They are within 3% of each other for fat, saturated fat, cholesterol and vitamin A.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 tbsp of honey (21 g) and 1 tsp of white sugar (4.2 g). The honey serving is 5.0 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for calories (now honey), carbohydrate (now honey) and sugars (now honey). One serving is 63.8 kcal of honey against 16.3 kcal of white sugar.
For the same calories
To get 100 kcal you would eat 32.9 g of honey or 25.8 g of white sugar. At that equal energy, honey carries 0.1 g of protein and white sugar 0 g. Fiber per 100 kcal is 0.07 g against 0 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for carbohydrate (to honey) and sugars (to honey).
Where the calories come from
Roughly, 0% of the energy in honey comes from protein, 0% from fat and 100% from carbohydrate; for white sugar it is 0%, 0% and 100%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 tbsp of honey reaches its largest shares of the Daily Value in carbohydrate (6%); 1 tsp of white sugar reaches its largest shares of the Daily Value in carbohydrate (2%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.