Cranberry vs. Figs
Nutrition comparison of Cranberry and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and figs:
- Both cranberry and figs are high in dietary fiber.
- Cranberry has 74% less sugar than fig.
- Cranberry is a great source of Vitamin C.
- Fig has more beta-carotene than cranberry, however, cranberry contains more lutein + zeaxanthin than fig.
- Fig has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Fig is a great source of potassium.
USDA sources for nutritional information: Cranberry (Cranberries, raw) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cranberry has 38% less calories than fig - cranberry has 46 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, cranberry is similar to figs for protein, carbs and fat. Cranberry has a macronutrient ratio of 4:95:2 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Figs | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 95% | 93% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cranberry has 38% less carbohydrates than fig - cranberry has 12g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both cranberry and figs are high in dietary fiber. Cranberry has 24% more dietary fiber than fig - cranberry has 3.6g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Cranberry has 74% less sugar than fig - cranberry has 4.3g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Cranberry and figs contain similar amounts of protein - cranberry has 0.46g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both cranberry and figs are low in saturated fat - cranberry has 0.01g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 600% more Vitamin C than fig - cranberry has 14mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Cranberry and figs contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Cranberry and figs contain similar amounts of Vitamin E - cranberry has 1.3mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Cranberry and figs contain similar amounts of Vitamin K - cranberry has 5ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both cranberry and figs contain significant amounts of pantothenic acid.
| Cranberry | Figs | |
|---|---|---|
| Thiamin | 0.012 MG | 0.06 MG |
| Riboflavin | 0.02 MG | 0.05 MG |
| Niacin | 0.101 MG | 0.4 MG |
| Pantothenic acid | 0.295 MG | 0.3 MG |
| Vitamin B6 | 0.057 MG | 0.113 MG |
| Folate | 1 UG | 6 UG |
Minerals
calcium
Fig has 338% more calcium than cranberry - cranberry has 8mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Cranberry and figs contain similar amounts of iron - cranberry has 0.23mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Fig is a great source of potassium and it has 190% more potassium than cranberry - cranberry has 80mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
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, fig has more beta-carotene than cranberry per 100 grams, however, cranberry contains more lutein + zeaxanthin than fig per 100 grams.
| Cranberry | Figs | |
|---|---|---|
| beta-carotene | 38 UG | 85 UG |
| lutein + zeaxanthin | 91 UG | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than cranberry per 100 grams.
| Cranberry | Figs | |
|---|---|---|
| linoleic acid | 0.033 G | 0.144 G |
| Total | 0.033 G | 0.144 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.
Cranberry g
()
|
Daily Values (%) |
Figs 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 cranberry or figs contain more calories in 100 grams?Cranberry has 40% less calories than fig - cranberry has 46 calories in 100g and fig has 74 calories.
Does cranberry or figs have more carbohydrates?
By weight, cranberry has 40% fewer carbohydrates than fig - cranberry has 12g of carbs for 100g and fig has 19.2g of carbohydrates.