Figs vs. Olives
Nutrition comparison of Figs and Olives
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
olives
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and olives:
- Fig has 36.9 times less saturated fat than olive.
- Fig has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Fig is a great source of dietary fiber and potassium.
- Olive has 69% less carbohydrates than fig.
- Olive has signficantly less sugar than fig.
- Olive is an excellent source of calcium and iron.
USDA sources for nutritional information: Figs (Figs, raw) and Olives (Olives, ripe, canned (small-extra large)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and fig has 36% less calories than olive - olive has 116 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is heavier in protein, much heavier in carbs and much lighter in fat compared to olives per calorie. Figs has a macronutrient ratio of 4:93:3 and for olives, 0:21:79 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Olives | |
|---|---|---|
| Protein | 4% | ~ |
| Carbohydrates | 93% | 21% |
| Fat | 3% | 79% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 69% less carbohydrates than fig - olive has 6g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Fig is a great source of dietary fiber and it has 81% more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Olive has signficantly less sugar than fig - fig has 16.3g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and figs contain similar amounts of protein - olive has 0.84g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Fig has 36.9 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Olives and figs contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Olives and figs contain similar amounts of Vitamin A - olive has 17ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Olive has 14 times more Vitamin E than fig - olive has 1.7mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Olives and figs contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Figs | Olives | |
|---|---|---|
| Thiamin | 0.06 MG | 0.003 MG |
| Riboflavin | 0.05 MG | ~ |
| Niacin | 0.4 MG | 0.037 MG |
| Pantothenic acid | 0.3 MG | 0.015 MG |
| Vitamin B6 | 0.113 MG | 0.009 MG |
| Folate | 6 UG | ~ |
Minerals
calcium
Olive is an excellent source of calcium and it has 151% more calcium than fig - olive has 88mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Olive is an excellent source of iron and it has 15 times more iron than fig - olive has 6.3mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Fig is a great source of potassium and it has 28 times more potassium than olive - olive has 8mg 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 olive per 100 grams, however, olive contains more luteolin than fig per 100 grams.
| Figs | Olives | |
|---|---|---|
| Quercetin | 5.47 mg | ~ |
| luteolin | ~ | 2.8 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than fig per 100 grams.
| Figs | Olives | |
|---|---|---|
| linoleic acid | 0.144 G | 0.629 G |
| other omega 6 | ~ | 0.055 G |
| Total | 0.144 G | 0.684 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 (%) |
Olives g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or figs contain more calories in 100 grams?Olive is high in calories and fig has 40% less calories than olive - olive has 116 calories in 100g and fig has 74 calories.
Does olives or figs have more carbohydrates?
By weight, olive has 70% fewer carbohydrates than fig - olive has 6g of carbs for 100g and fig has 19.2g of carbohydrates.
Does olives or figs contain more calcium?
Olive is a rich source of calcium and it has 150% more calcium than fig - olive has 88mg of calcium in 100 grams and fig has 35mg of calcium.
Does olives or figs contain more iron?
Olive is an abundant source of iron and it has 15 times more iron than fig - olive has 6.3mg of iron in 100 grams and fig has 0.37mg of iron.