Figs vs. Cashews

Nutrition comparison of Figs and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of figs versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in figs and cashews:

  • Both cashews and figs are high in dietary fiber and potassium.
  • Cashew has 64% less sugar than fig.
  • Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Cashew is an excellent source of iron and protein.
  • Fig has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than fig.
Detailed nutritional comparison of figs and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Figs (Figs, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Figs src
Image of Cashews src

Calories and Carbs

calories

Cashew is high in calories and fig has 87% less calories than cashew - cashew has 553 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 cashews per calorie. Figs has a macronutrient ratio of 4:93:3 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Cashews
Protein 4% 13%
Carbohydrates 93% 21%
Fat 3% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and fig has 36% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and fig has 19.2g of carbohydrates.

dietary fiber

Both cashews and figs are high in dietary fiber. Cashew has 14% more dietary fiber than fig - cashew has 3.3g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.

sugar

Cashew has 64% less sugar than fig - cashew has 5.9g of sugar per 100 grams and fig has 16.3g of sugar.

Protein

protein

Cashew is an excellent source of protein and it has 23 times more protein than fig - cashew has 18.2g of protein per 100 grams and fig has 0.75g of protein.

Fat

saturated fat

Cashew is high in saturated fat and fig has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and fig has 0.06g of saturated fat.

Vitamins

Vitamin C

Cashews and figs contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.

Vitamin A

Fig has more Vitamin A than cashew - fig has 7ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashews and figs contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.

Vitamin K

Cashew has 626% more Vitamin K than fig - cashew has 34.1ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.

The B Vitamins

Cashew has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both figs and cashews contain significant amounts of riboflavin.

Figs Cashews
Thiamin 0.06 MG 0.423 MG
Riboflavin 0.05 MG 0.058 MG
Niacin 0.4 MG 1.062 MG
Pantothenic acid 0.3 MG 0.864 MG
Vitamin B6 0.113 MG 0.417 MG
Folate 6 UG 25 UG

Minerals

calcium

Cashews and figs contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and fig has 35mg of calcium.

iron

Cashew is an excellent source of iron and it has 17 times more iron than fig - cashew has 6.7mg of iron per 100 grams and fig has 0.37mg of iron.

potassium

Both cashews and figs are high in potassium. Cashew has 184% more potassium than fig - cashew has 660mg 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 cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than fig per 100 grams.

Figs Cashews
beta-carotene 85 UG ~
lutein + zeaxanthin 9 UG 22 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, cashew has more linoleic acid than fig per 100 grams.

Figs Cashews
linoleic acid 0.144 G 7.782 G
other omega 6 ~ 0.266 G
Total 0.144 G 8.048 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.

Note: The specific food items compared are: Figs (Figs, raw) and Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or figs contain more calories in 100 grams?
Cashew is high in calories and fig has 90% less calories than cashew - cashew has 553 calories in 100g and fig has 74 calories.

Does cashews or figs have more carbohydrates?
By weight, cashew is high in carbohydrates and fig has 40% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and fig has 19.2g of carbohydrates.

Does cashews or figs contain more iron?
Cashew is an abundant source of iron and it has 17 times more iron than fig - cashew has 6.7mg of iron in 100 grams and fig has 0.37mg of iron.

Does cashews or figs contain more potassium?
Both cashews and figs are high in potassium. Cashew has 180% more potassium than fig - cashew has 660mg of potassium in 100 grams and fig has 232mg of potassium.

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