Figs vs. Grape Juice
Nutrition comparison of Figs and Grape Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
grape juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and grape juice:
- Fig has more beta-carotene than grape juice, however, grape juice contains more lutein + zeaxanthin than fig.
- Fig has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Fig is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Figs (Figs, raw) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Figs and grape juice contain similar amounts of calories - fig has 74 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, figs is similar to grape juice for protein, carbs and fat. Figs has a macronutrient ratio of 4:93:3 and for grape juice, 3:96:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Grape Juice | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 93% | 96% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Figs and grape juice contain similar amounts of carbs - fig has 19.2g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
The carbs in figs are made of 85% sugar and 15% dietary fiber, whereas the carbs in grape juice comprise of 99% sugar and 1% dietary fiber.
dietary fiber
Fig is a great source of dietary fiber and it has 13 times more dietary fiber than grape juice - fig has 2.9g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Figs and grape juice contain similar amounts of sugar - fig has 16.3g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Figs and grape juice contain similar amounts of protein - fig has 0.75g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both figs and grape juice are low in saturated fat - fig has 0.06g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Figs and grape juice contain similar amounts of Vitamin C - fig has 2mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than grape juice - fig has 7ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Figs and grape juice contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Figs and grape juice contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Fig has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Figs | Grape Juice | |
|---|---|---|
| Thiamin | 0.06 MG | 0.017 MG |
| Riboflavin | 0.05 MG | 0.015 MG |
| Niacin | 0.4 MG | 0.133 MG |
| Pantothenic acid | 0.3 MG | 0.048 MG |
| Vitamin B6 | 0.113 MG | 0.032 MG |
| Folate | 6 UG | ~ |
Minerals
calcium
Fig has 218% more calcium than grape juice - fig has 35mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Figs and grape juice contain similar amounts of iron - fig has 0.37mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Fig is a great source of potassium and it has 123% more potassium than grape juice - fig has 232mg of potassium per 100 grams and grape juice has 104mg 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, fig has more quercetin than grape juice per 100 grams, however, grape juice contains more myricetin than fig per 100 grams.
| Figs | Grape Juice | |
|---|---|---|
| Quercetin | 5.47 mg | 0.72 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.01 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.7 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 grape juice per 100 grams, however, grape juice contains more lutein + zeaxanthin than fig per 100 grams.
| Figs | Grape Juice | |
|---|---|---|
| beta-carotene | 85 UG | 5 UG |
| lutein + zeaxanthin | 9 UG | 57 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than grape juice per 100 grams.
| Figs | Grape Juice | |
|---|---|---|
| linoleic acid | 0.144 G | 0.017 G |
| Total | 0.144 G | 0.017 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Figs or Grape Juice .
Note: The specific food items compared are: Figs (Figs, raw) and Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) .
Figs g
()
|
Daily Values (%) |
Grape Juice 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 figs or grape juice contain more calories in 100 grams?Figs and grape juice contain similar amounts of calories - fig has 74 calories in 100g and grape juice has 60 calories.
Does figs or grape juice have more carbohydrates?
By weight, figs and grape juice contain similar amounts of carbs - fig has 19.2g of carbs for 100g and grape juice has 14.8g of carbohydrates. the carbs in figs are made of 90% sugar and 20% dietary fiber, whereas the carbs in grape juice comprise of 100% sugar and 0% dietary fiber.