Egg White vs. Figs
Nutrition comparison of Egg White and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and figs:
- Egg white has 25.2 times less carbohydrates than fig.
- Egg white has signficantly less sugar than fig.
- Egg white is a great source of protein.
- Fig has more thiamin, niacin and Vitamin B6, however, egg white contains more riboflavin and Vitamin B12.
- Fig is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg white has 30% less calories than fig - egg white has 52 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to figs for fat. Egg white has a macronutrient ratio of 89:5:6 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Figs | |
|---|---|---|
| Protein | 89% | 4% |
| Carbohydrates | 5% | 93% |
| Fat | 6% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 25.2 times less carbohydrates than fig - egg white has 0.73g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in figs are made of 85% sugar and 15% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Fig is a great source of dietary fiber and it has more dietary fiber than egg white - fig has 2.9g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has signficantly less sugar than fig - egg white has 0.71g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Egg white is a great source of protein and it has 13 times more protein than fig - egg white has 10.9g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both figs and egg white are low in saturated fat - fig has 0.06g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Fig has more Vitamin C than egg white - fig has 2mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Fig has more Vitamin A than egg white - fig has 7ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Figs and egg white contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Figs and egg white contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Fig has more thiamin, niacin and Vitamin B6, however, egg white contains more riboflavin and Vitamin B12. Both egg white and figs contain significant amounts of pantothenic acid and folate.
| Egg White | Figs | |
|---|---|---|
| Thiamin | 0.004 MG | 0.06 MG |
| Riboflavin | 0.439 MG | 0.05 MG |
| Niacin | 0.105 MG | 0.4 MG |
| Pantothenic acid | 0.19 MG | 0.3 MG |
| Vitamin B6 | 0.005 MG | 0.113 MG |
| Folate | 4 UG | 6 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Fig has 400% more calcium than egg white - egg white has 7mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Egg white and figs contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Fig is a great source of potassium and it has 42% more potassium than egg white - egg white has 163mg of potassium per 100 grams and fig has 232mg of potassium.
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.
Egg White 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 egg white or figs contain more calories in 100 grams?Egg white has 30% less calories than fig - egg white has 52 calories in 100g and fig has 74 calories.
Is egg white or figs better for protein?
Egg white is a great source of protein and it has 13 times more protein than fig - egg white has 10.9g of protein per 100 grams and fig has 0.75g of protein.
Does egg white or figs have more carbohydrates?
By weight, egg white has 25.2 times fewer carbohydrates than fig - egg white has 0.73g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in figs are made of 90% sugar and 20% dietary fiber, whereas the carbs in egg white comprise of 100% sugar.