Figs vs. Lentils
Nutrition comparison of Figs and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and lentils:
- Both lentils and figs are high in dietary fiber and potassium.
- Lentil has more thiamin, niacin, pantothenic acid and folate.
- Lentil has signficantly less sugar than fig.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Figs (Figs, raw) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and fig has 36% less calories than lentil - lentil has 116 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is much lighter in protein, much heavier in carbs and similar to lentils for fat. Figs has a macronutrient ratio of 4:93:3 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Lentils | |
|---|---|---|
| Protein | 4% | 30% |
| Carbohydrates | 93% | 67% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Lentils and figs contain similar amounts of carbs - lentil has 20.1g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both lentils and figs are high in dietary fiber. Lentil has 172% more dietary fiber than fig - lentil has 7.9g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Lentil has signficantly less sugar than fig - lentil has 1.8g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Lentil is a great source of protein and it has 11 times more protein than fig - lentil has 9g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both lentils and figs are low in saturated fat - lentil has 0.05g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Lentils and figs contain similar amounts of Vitamin C - lentil has 1.5mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than lentil - fig has 7ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Lentils and figs contain similar amounts of Vitamin E - lentil has 0.11mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Lentils and figs contain similar amounts of Vitamin K - lentil has 1.7ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, niacin, pantothenic acid and folate. Both figs and lentils contain significant amounts of riboflavin and Vitamin B6.
| Figs | Lentils | |
|---|---|---|
| Thiamin | 0.06 MG | 0.169 MG |
| Riboflavin | 0.05 MG | 0.073 MG |
| Niacin | 0.4 MG | 1.06 MG |
| Pantothenic acid | 0.3 MG | 0.638 MG |
| Vitamin B6 | 0.113 MG | 0.178 MG |
| Folate | 6 UG | 181 UG |
Minerals
calcium
Fig has 84% more calcium than lentil - lentil has 19mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Lentil is an excellent source of iron and it has 800% more iron than fig - lentil has 3.3mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both lentils and figs are high in potassium. Lentil has 59% more potassium than fig - lentil has 369mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both figs and lentils contain significant amounts of linoleic acid.
| Figs | Lentils | |
|---|---|---|
| linoleic acid | 0.144 G | 0.137 G |
| Total | 0.144 G | 0.137 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 (%) |
Cooked Lentils 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 lentils or figs contain more calories in 100 grams?Lentil is high in calories and fig has 40% less calories than lentil - lentil has 116 calories in 100g and fig has 74 calories.
Does lentils or figs have more carbohydrates?
By weight, lentils and figs contain similar amounts of carbs - lentil has 20.1g of carbs for 100g and fig has 19.2g of carbohydrates.
Does lentils or figs contain more iron?
Lentil is an abundant source of iron and it has 800% more iron than fig - lentil has 3.3mg of iron in 100 grams and fig has 0.37mg of iron.
Does lentils or figs contain more potassium?
Both lentils and figs are high in potassium. Lentil has 60% more potassium than fig - lentil has 369mg of potassium in 100 grams and fig has 232mg of potassium.