Cherries vs. Figs
Nutrition comparison of Cherries and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and figs:
- Both cherries and figs are high in dietary fiber and potassium.
- Fig has more beta-carotene than cherry, however, cherry contains more lutein + zeaxanthin than fig.
- Fig has more thiamin, niacin and Vitamin B6.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cherries and figs contain similar amounts of calories - cherry has 63 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, cherries is similar to figs for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Figs | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 91% | 93% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cherries and figs contain similar amounts of carbs - cherry has 16g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both cherries and figs are high in dietary fiber. Fig has 38% more dietary fiber than cherry - cherry has 2.1g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Cherries and figs contain similar amounts of sugar - cherry has 12.8g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Cherries and figs contain similar amounts of protein - cherry has 1.1g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both cherries and figs are low in saturated fat - cherry has 0.04g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Cherry has 250% more Vitamin C than fig - cherry has 7mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Cherries and figs contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Cherries and figs contain similar amounts of Vitamin E - cherry has 0.07mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Cherries and figs contain similar amounts of Vitamin K - cherry has 2.1ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more thiamin, niacin and Vitamin B6. Both cherries and figs contain significant amounts of riboflavin, pantothenic acid and folate.
| Cherries | Figs | |
|---|---|---|
| Thiamin | 0.027 MG | 0.06 MG |
| Riboflavin | 0.033 MG | 0.05 MG |
| Niacin | 0.154 MG | 0.4 MG |
| Pantothenic acid | 0.199 MG | 0.3 MG |
| Vitamin B6 | 0.049 MG | 0.113 MG |
| Folate | 4 UG | 6 UG |
Minerals
calcium
Fig has 169% more calcium than cherry - cherry has 13mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Cherries and figs contain similar amounts of iron - cherry has 0.36mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both cherries and figs are high in potassium. Cherry is very similar to cherry for potassium - cherry has 222mg 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, cherry has more kaempferol than fig per 100 grams, however, fig contains more quercetin than cherry per 100 grams.
| Cherries | Figs | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | ~ |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 mg | 5.47 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, fig has more beta-carotene than cherry per 100 grams, however, cherry contains more lutein + zeaxanthin than fig per 100 grams.
| Cherries | Figs | |
|---|---|---|
| beta-carotene | 38 UG | 85 UG |
| lutein + zeaxanthin | 85 UG | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than cherry per 100 grams.
| Cherries | Figs | |
|---|---|---|
| linoleic acid | 0.027 G | 0.144 G |
| Total | 0.027 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.
Cherries g
()
|
Daily Values (%) |
Figs g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cherries or figs contain more calories in 100 grams?Cherries and figs contain similar amounts of calories - cherry has 63 calories in 100g and fig has 74 calories.
Does cherries or figs have more carbohydrates?
By weight, cherries and figs contain similar amounts of carbs - cherry has 16g of carbs for 100g and fig has 19.2g of carbohydrates.
Does cherries or figs contain more potassium?
Both cherries and figs are high in potassium. Cherry is very similar to cherry for potassium - cherry has 222mg of potassium in 100 grams and fig has 232mg of potassium.