Figs vs. Kiwi
Nutrition comparison of Figs and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and kiwi:
- Both kiwi and figs are high in dietary fiber and potassium.
- Fig has more thiamin and riboflavin, however, kiwi contains more folate.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Figs (Figs, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and figs contain similar amounts of calories - kiwi has 61 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is heavier in carbs, lighter in fat and similar to kiwi for protein. Figs has a macronutrient ratio of 4:93:3 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Kiwi | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 93% | 87% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and figs contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both kiwi and figs are high in dietary fiber. Kiwi is very similar to fig for dietary fiber - kiwi has 3g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Kiwi has 45% less sugar than fig - kiwi has 9g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Kiwi and figs contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both kiwi and figs are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 45 times more Vitamin C than fig - kiwi has 92.7mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Kiwi and figs contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Kiwi and figs contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Kiwi has 757% more Vitamin K than fig - kiwi has 40.3ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more thiamin and riboflavin, however, kiwi contains more folate. Both figs and kiwi contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Figs | Kiwi | |
|---|---|---|
| Thiamin | 0.06 MG | 0.027 MG |
| Riboflavin | 0.05 MG | 0.025 MG |
| Niacin | 0.4 MG | 0.341 MG |
| Pantothenic acid | 0.3 MG | 0.183 MG |
| Vitamin B6 | 0.113 MG | 0.063 MG |
| Folate | 6 UG | 25 UG |
Minerals
calcium
Kiwi and figs contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Kiwi and figs contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both kiwi and figs are high in potassium. Kiwi has 34% more potassium than fig - kiwi has 312mg 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, fig has more quercetin than kiwi per 100 grams, however, kiwi contains more luteolin and kaempferol than fig per 100 grams.
| Figs | Kiwi | |
|---|---|---|
| Quercetin | 5.47 mg | 0.04 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 1.03 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, both figs and kiwi contain significant amounts of beta-carotene.
| Figs | Kiwi | |
|---|---|---|
| beta-carotene | 85 UG | 52 UG |
| lutein + zeaxanthin | 9 UG | 122 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both figs and kiwi contain significant amounts of linoleic acid.
| Figs | Kiwi | |
|---|---|---|
| linoleic acid | 0.144 G | 0.246 G |
| Total | 0.144 G | 0.246 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.
Figs g
()
|
Daily Values (%) |
Kiwi g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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% |
|
UG % | |
| MG % |
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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 kiwi or figs contain more calories in 100 grams?Kiwi and figs contain similar amounts of calories - kiwi has 61 calories in 100g and fig has 74 calories.
Does kiwi or figs have more carbohydrates?
By weight, kiwi and figs contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and fig has 19.2g of carbohydrates.
Does kiwi or figs contain more potassium?
Both kiwi and figs are high in potassium. Kiwi has 30% more potassium than fig - kiwi has 312mg of potassium in 100 grams and fig has 232mg of potassium.