Whole Wheat Flour vs. Honey
Nutrition comparison of Whole Wheat Flour and Honey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
honey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and honey:
- Both whole wheat flour and honey are high in calories and carbohydrates.
- Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Honey (Honey) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and honey are high in calories. Whole wheat flour has a little more calories (9%) than honey by weight - whole wheat flour has 332 calories per 100 grams and honey has 304 calories.
For macronutrient ratios, whole wheat flour is heavier in protein, lighter in carbs and heavier in fat compared to honey per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for honey, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Honey | |
|---|---|---|
| Protein | 11% | ~ |
| Carbohydrates | 84% | 100% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and honey are high in carbohydrates. Honey has 11% more carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and honey has 82.4g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 64 times more dietary fiber than honey - whole wheat flour has 13.1g of dietary fiber per 100 grams and honey has 0.2g of dietary fiber.
sugar
Honey is high in sugar and whole wheat flour has 99% less sugar than honey - whole wheat flour has 1g of sugar per 100 grams and honey has 82.1g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 31 times more protein than honey - whole wheat flour has 9.6g of protein per 100 grams and honey has 0.3g of protein.
Fat
saturated fat
Both whole wheat flour and honey are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and honey does not contain significant amounts.
Vitamins
Vitamin C
Honey and whole wheat flour contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Whole wheat flour and honey contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and honey does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than honey - whole wheat flour has 0.53mg of Vitamin E per 100 grams and honey does not contain significant amounts.
Vitamin K
Whole wheat flour and honey contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and honey does not contain significant amounts.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | Honey | |
|---|---|---|
| Thiamin | 0.297 MG | ~ |
| Riboflavin | 0.188 MG | 0.038 MG |
| Niacin | 5.347 MG | 0.121 MG |
| Pantothenic acid | 1.011 MG | 0.068 MG |
| Vitamin B6 | 0.191 MG | 0.024 MG |
| Folate | 28 UG | 2 UG |
Minerals
calcium
Whole wheat flour has 450% more calcium than honey - whole wheat flour has 33mg of calcium per 100 grams and honey has 6mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 783% more iron than honey - whole wheat flour has 3.7mg of iron per 100 grams and honey has 0.42mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 658% more potassium than honey - whole wheat flour has 394mg of potassium per 100 grams and honey has 52mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Honey (Honey) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Honey g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat flour or honey contain more calories in 100 grams?Both whole wheat flour and honey are high in calories. Whole wheat flour has a little more calories ( 10%) than honey by weight - whole wheat flour has 332 calories in 100g and honey has 304 calories.
Does whole wheat flour or honey have more carbohydrates?
By weight, both whole wheat flour and honey are high in carbohydrates. honey has 10% more carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and honey has 82.4g of carbohydrates.
Does whole wheat flour or honey contain more iron?
Whole wheat flour is an abundant source of iron and it has 780% more iron than honey - whole wheat flour has 3.7mg of iron in 100 grams and honey has 0.42mg of iron.
Does whole wheat flour or honey contain more potassium?
Whole wheat flour is a rich source of potassium and it has 660% more potassium than honey - whole wheat flour has 394mg of potassium in 100 grams and honey has 52mg of potassium.