Oats vs. Figs
Nutrition comparison of Oats and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and figs:
- Both oats and figs are high in dietary fiber and potassium.
- Fig has 19.2 times less saturated fat than oat.
- Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Oat has signficantly less sugar than fig.
- Oat is a great source of calcium.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and fig has 81% less calories than oat - oat has 389 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, oats is heavier in protein, much lighter in carbs and heavier in fat compared to figs per calorie. Oats has a macronutrient ratio of 17:67:16 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Figs | |
|---|---|---|
| Protein | 17% | 4% |
| Carbohydrates | 67% | 93% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and fig has 71% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both oats and figs are high in dietary fiber. Oat has 266% more dietary fiber than fig - oat has 10.6g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Oat has signficantly less sugar than fig - fig has 16.3g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 21 times more protein than fig - oat has 16.9g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Fig has 19.2 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Fig has more Vitamin C than oat - fig has 2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Fig has more Vitamin A than oat - fig has 7ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Figs and oats contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Figs and oats contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both oats and figs contain significant amounts of Vitamin B6.
| Oats | Figs | |
|---|---|---|
| Thiamin | 0.763 MG | 0.06 MG |
| Riboflavin | 0.139 MG | 0.05 MG |
| Niacin | 0.961 MG | 0.4 MG |
| Pantothenic acid | 1.349 MG | 0.3 MG |
| Vitamin B6 | 0.119 MG | 0.113 MG |
| Folate | 56 UG | 6 UG |
Minerals
calcium
Oat is a great source of calcium and it has 54% more calcium than fig - oat has 54mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Oat is an excellent source of iron and it has 11 times more iron than fig - oat has 4.7mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both oats and figs are high in potassium. Oat has 85% more potassium than fig - oat has 429mg of potassium per 100 grams and fig has 232mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than fig per 100 grams.
| Oats | Figs | |
|---|---|---|
| linoleic acid | 2.424 G | 0.144 G |
| Total | 2.424 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.
Oats g
()
|
Daily Values (%) |
Figs 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
|
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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 oats or figs contain more calories in 100 grams?Oat is high in calories and fig has 80% less calories than oat - oat has 389 calories in 100g and fig has 74 calories.
Does oats or figs have more carbohydrates?
By weight, oat is high in carbohydrates and fig has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and fig has 19.2g of carbohydrates.
Does oats or figs contain more iron?
Oat is an abundant source of iron and it has 11 times more iron than fig - oat has 4.7mg of iron in 100 grams and fig has 0.37mg of iron.
Does oats or figs contain more potassium?
Both oats and figs are high in potassium. Oat has 90% more potassium than fig - oat has 429mg of potassium in 100 grams and fig has 232mg of potassium.