Figs vs. Almonds
Nutrition comparison of Figs and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and almonds:
- Both almonds and figs are high in dietary fiber and potassium.
- Almond has 73% less sugar than fig.
- Almond has more thiamin, riboflavin, niacin and folate.
- Almond is an excellent source of Vitamin E, calcium, iron and protein.
- Fig has signficantly less saturated fat than almond.
USDA sources for nutritional information: Figs (Figs, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and fig has 87% less calories than almond - almond has 579 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Figs has a macronutrient ratio of 4:93:3 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Almonds | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 93% | 14% |
| Fat | 3% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and figs contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both almonds and figs are high in dietary fiber. Almond has 331% more dietary fiber than fig - almond has 12.5g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Almond has 73% less sugar than fig - almond has 4.4g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 27 times more protein than fig - almond has 21.2g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Fig has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
trans fat
Both almonds and figs are low in trans fat - almond has 0.02g of trans fat per 100 grams and fig does not contain significant amounts.
Vitamins
Vitamin C
Fig has more Vitamin C than almond - fig has 2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Fig has more Vitamin A than almond - fig has 7ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 232 times more Vitamin E than fig - almond has 25.6mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Figs and almonds contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate. Both figs and almonds contain significant amounts of pantothenic acid and Vitamin B6.
| Figs | Almonds | |
|---|---|---|
| Thiamin | 0.06 MG | 0.205 MG |
| Riboflavin | 0.05 MG | 1.138 MG |
| Niacin | 0.4 MG | 3.618 MG |
| Pantothenic acid | 0.3 MG | 0.471 MG |
| Vitamin B6 | 0.113 MG | 0.137 MG |
| Folate | 6 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 669% more calcium than fig - almond has 269mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Almond is an excellent source of iron and it has 903% more iron than fig - almond has 3.7mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both almonds and figs are high in potassium. Almond has 216% more potassium than fig - almond has 733mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, fig has more quercetin than almond per 100 grams, however, almond contains more isorhamnetin and kaempferol than fig per 100 grams.
| Figs | Almonds | |
|---|---|---|
| Quercetin | 5.47 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
| kaempferol | ~ | 0.39 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both figs and almonds contain small amounts of lutein + zeaxanthin.
| Figs | Almonds | |
|---|---|---|
| beta-carotene | 85 UG | 1 UG |
| lutein + zeaxanthin | 9 UG | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than fig per 100 grams.
| Figs | Almonds | |
|---|---|---|
| linoleic acid | 0.144 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.144 G | 12.326 G |
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.
Figs g
()
|
Daily Values (%) |
Almonds 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 almonds or figs contain more calories in 100 grams?Almond is high in calories and fig has 90% less calories than almond - almond has 579 calories in 100g and fig has 74 calories.
Does almonds or figs have more carbohydrates?
By weight, almonds and figs contain similar amounts of carbs - almond has 21.6g of carbs for 100g and fig has 19.2g of carbohydrates.
Does almonds or figs contain more calcium?
Almond is a rich source of calcium and it has 670% more calcium than fig - almond has 269mg of calcium in 100 grams and fig has 35mg of calcium.
Does almonds or figs contain more iron?
Almond is an abundant source of iron and it has 900% more iron than fig - almond has 3.7mg of iron in 100 grams and fig has 0.37mg of iron.
Does almonds or figs contain more potassium?
Both almonds and figs are high in potassium. Almond has 220% more potassium than fig - almond has 733mg of potassium in 100 grams and fig has 232mg of potassium.