Dates vs. Figs
Nutrition comparison of Dates and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and figs:
- Both dates and figs are high in dietary fiber and potassium.
- Date has more niacin, pantothenic acid and Vitamin B6.
- Date is an excellent source of calcium.
USDA sources for nutritional information: Dates (Dates, medjool) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and fig has 73% less calories than date - date has 277 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, dates is heavier in carbs and similar to figs for protein and fat. Dates has a macronutrient ratio of 2:98:0 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Figs | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 98% | 93% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and fig has 74% less carbohydrates than date - date has 75g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both dates and figs are high in dietary fiber. Date has 131% more dietary fiber than fig - date has 6.7g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Date is high in sugar and fig has 76% less sugar than date - date has 66.5g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Dates and figs contain similar amounts of protein - date has 1.8g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both figs and dates are low in saturated fat - fig has 0.06g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Fig has more Vitamin C than date - fig has 2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and figs contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Figs and dates contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and figs contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Date has more niacin, pantothenic acid and Vitamin B6. Both dates and figs contain significant amounts of thiamin, riboflavin and folate.
| Dates | Figs | |
|---|---|---|
| Thiamin | 0.05 MG | 0.06 MG |
| Riboflavin | 0.06 MG | 0.05 MG |
| Niacin | 1.61 MG | 0.4 MG |
| Pantothenic acid | 0.805 MG | 0.3 MG |
| Vitamin B6 | 0.249 MG | 0.113 MG |
| Folate | 15 UG | 6 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 83% more calcium than fig - date has 64mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Date has 143% more iron than fig - date has 0.9mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both dates and figs are high in potassium. Date has 200% more potassium than fig - date has 696mg 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 dates and figs contain significant amounts of beta-carotene.
| Dates | Figs | |
|---|---|---|
| beta-carotene | 89 UG | 85 UG |
| lutein + zeaxanthin | 23 UG | 9 UG |
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.
Dates 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 dates or figs contain more calories in 100 grams?Date is high in calories and fig has 70% less calories than date - date has 277 calories in 100g and fig has 74 calories.
Does dates or figs have more carbohydrates?
By weight, date is high in carbohydrates and fig has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and fig has 19.2g of carbohydrates.
Does dates or figs contain more calcium?
Date is a rich source of calcium and it has 80% more calcium than fig - date has 64mg of calcium in 100 grams and fig has 35mg of calcium.
Does dates or figs contain more potassium?
Both dates and figs are high in potassium. Date has 200% more potassium than fig - date has 696mg of potassium in 100 grams and fig has 232mg of potassium.