Avocado vs. Figs
Nutrition comparison of Avocado and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and figs:
- Both avocado and figs are high in dietary fiber and potassium.
- Avocado has 55% less carbohydrates than fig.
- Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly less sugar than fig.
- Fig has 34.4 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and fig has 56% less calories than avocado - avocado has 167 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to figs for protein. Avocado has a macronutrient ratio of 4:19:77 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Figs | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 93% |
| Fat | 77% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 55% less carbohydrates than fig - avocado has 8.6g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both avocado and figs are high in dietary fiber. Avocado has 134% more dietary fiber than fig - avocado has 6.8g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Avocado has signficantly less sugar than fig - avocado has 0.3g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Avocado and figs contain similar amounts of protein - avocado has 2g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Fig has 34.4 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Avocado has 340% more Vitamin C than fig - avocado has 8.8mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Avocado and figs contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Avocado has 16 times more Vitamin E than fig - avocado has 2mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Avocado and figs contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both avocado and figs contain significant amounts of thiamin.
| Avocado | Figs | |
|---|---|---|
| Thiamin | 0.075 MG | 0.06 MG |
| Riboflavin | 0.143 MG | 0.05 MG |
| Niacin | 1.912 MG | 0.4 MG |
| Pantothenic acid | 1.463 MG | 0.3 MG |
| Vitamin B6 | 0.287 MG | 0.113 MG |
| Folate | 89 UG | 6 UG |
Minerals
calcium
Fig has 169% more calcium than avocado - avocado has 13mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Avocado and figs contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both avocado and figs are high in potassium. Avocado has 119% more potassium than fig - avocado has 507mg 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, both avocado and figs contain significant amounts of beta-carotene.
| Avocado | Figs | |
|---|---|---|
| beta-carotene | 63 UG | 85 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than fig per 100 grams.
| Avocado | Figs | |
|---|---|---|
| linoleic acid | 1.674 G | 0.144 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado or figs contain more calories in 100 grams?Avocado is high in calories and fig has 60% less calories than avocado - avocado has 167 calories in 100g and fig has 74 calories.
Does avocado or figs have more carbohydrates?
By weight, avocado has 60% fewer carbohydrates than fig - avocado has 8.6g of carbs for 100g and fig has 19.2g of carbohydrates.
Does avocado or figs contain more potassium?
Both avocado and figs are high in potassium. Avocado has 120% more potassium than fig - avocado has 507mg of potassium in 100 grams and fig has 232mg of potassium.