Kefir vs. Figs
Nutrition comparison of Kefir and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and figs:
- Fig is a great source of dietary fiber and potassium.
- Kefir has 72% less sugar than fig.
- Kefir has 75% less carbohydrates than fig.
- Kefir has more riboflavin and Vitamin B12, however, fig contains more niacin and Vitamin B6.
- Kefir is an excellent source of Vitamin A and calcium.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kefir has 42% less calories than fig - kefir has 43 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, kefir is much heavier in protein, much lighter in carbs and heavier in fat compared to figs per calorie. Kefir has a macronutrient ratio of 35:44:21 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Figs | |
|---|---|---|
| Protein | 35% | 4% |
| Carbohydrates | 44% | 93% |
| Fat | 21% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 75% less carbohydrates than fig - kefir has 4.8g 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 kefir comprise of 100% sugar.
dietary fiber
Fig is a great source of dietary fiber and it has more dietary fiber than kefir - fig has 2.9g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir has 72% less sugar than fig - kefir has 4.6g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Kefir has 405% more protein than fig - kefir has 3.8g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both kefir and figs are low in saturated fat - kefir has 0.66g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
trans fat
Both kefir and figs are low in trans fat - kefir has 0.04g of trans fat per 100 grams and fig does not contain significant amounts.
cholesterol
Both kefir and figs are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and fig does not contain significant amounts.
Vitamins
Vitamin C
Kefir and figs contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Kefir is an excellent source of Vitamin A and it has 23 times more Vitamin A than fig - kefir has 171ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin D
Kefir has more Vitamin D than fig - kefir has 41iu of Vitamin D per 100 grams and fig does not contain significant amounts.
Vitamin E
Kefir and figs contain similar amounts of Vitamin E - kefir has 0.02mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Kefir and figs contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Kefir has more riboflavin and Vitamin B12, however, fig contains more niacin and Vitamin B6. Both kefir and figs contain significant amounts of thiamin, pantothenic acid and folate.
| Kefir | Figs | |
|---|---|---|
| Thiamin | 0.03 MG | 0.06 MG |
| Riboflavin | 0.135 MG | 0.05 MG |
| Niacin | 0.15 MG | 0.4 MG |
| Pantothenic acid | 0.385 MG | 0.3 MG |
| Vitamin B6 | 0.058 MG | 0.113 MG |
| Folate | 13 UG | 6 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Kefir is an excellent source of calcium and it has 271% more calcium than fig - kefir has 130mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Kefir and figs contain similar amounts of iron - kefir has 0.04mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Fig is a great source of potassium and it has 41% more potassium than kefir - kefir has 164mg of potassium per 100 grams and fig has 232mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than kefir per 100 grams.
| Kefir | Figs | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.042 G | 0.144 G |
| Total | 0.044 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.
Kefir 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 kefir or figs contain more calories in 100 grams?Kefir has 40% less calories than fig - kefir has 43 calories in 100g and fig has 74 calories.
Is kefir or figs better for protein?
Kefir has 410% more protein than fig - kefir has 3.8g of protein per 100 grams and fig has 0.75g of protein.
Does kefir or figs have more carbohydrates?
By weight, kefir has 80% fewer carbohydrates than fig - kefir has 4.8g 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 kefir comprise of 100% sugar.
Does kefir or figs contain more calcium?
Kefir is a rich source of calcium and it has 270% more calcium than fig - kefir has 130mg of calcium in 100 grams and fig has 35mg of calcium.