Figs vs. Orange Juice

Nutrition comparison of Figs and Orange Juice

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of figs versus orange juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in figs and orange juice:

  • Fig has more Vitamin B6, however, orange juice contains more folate.
  • Fig has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than fig.
  • Fig is a great source of dietary fiber.
  • Orange juice is an excellent source of Vitamin C.
Detailed nutritional comparison of figs and orange juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Figs (Figs, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.

Image of Figs src
Image of Orange Juice src

Calories and Carbs

calories

Orange juice has 39% less calories than fig - orange juice has 45 calories per 100 grams and fig has 74 calories.

For macronutrient ratios, figs is similar to orange juice for protein, carbs and fat. Figs has a macronutrient ratio of 4:93:3 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Orange Juice
Protein 4% 6%
Carbohydrates 93% 90%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Orange juice has 46% less carbohydrates than fig - orange juice has 10.4g 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 13 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.

sugar

Orange juice has 48% less sugar than fig - orange juice has 8.4g of sugar per 100 grams and fig has 16.3g of sugar.

Protein

protein

Orange juice and figs contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and fig has 0.75g of protein.

Fat

saturated fat

Both orange juice and figs are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and fig has 0.06g of saturated fat.

Vitamins

Vitamin C

Orange juice is an excellent source of Vitamin C and it has 24 times more Vitamin C than fig - orange juice has 50mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.

Vitamin A

Orange juice and figs contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.

Vitamin E

Orange juice and figs contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.

Vitamin K

Orange juice and figs contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.

The B Vitamins

Fig has more Vitamin B6, however, orange juice contains more folate. Both figs and orange juice contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.

Figs Orange Juice
Thiamin 0.06 MG 0.09 MG
Riboflavin 0.05 MG 0.03 MG
Niacin 0.4 MG 0.4 MG
Pantothenic acid 0.3 MG 0.19 MG
Vitamin B6 0.113 MG 0.04 MG
Folate 6 UG 30 UG

Minerals

calcium

Fig has 218% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and fig has 35mg of calcium.

iron

Orange juice and figs contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and fig has 0.37mg of iron.

potassium

Orange juice and figs contain similar amounts of potassium - orange juice has 200mg 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,

Figs Orange Juice
Quercetin 5.47 mg 0.25 mg
myricetin ~ 0.05 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, fig has more beta-carotene than orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than fig per 100 grams.

Figs Orange Juice
beta-carotene 85 UG 33 UG
lutein + zeaxanthin 9 UG 115 UG
alpha-carotene ~ 6 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, fig has more linoleic acid than orange juice per 100 grams.

Figs Orange Juice
linoleic acid 0.144 G 0.029 G
Total 0.144 G 0.029 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.

Note: The specific food items compared are: Figs (Figs, raw) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does orange juice or figs contain more calories in 100 grams?
Orange juice has 40% less calories than fig - orange juice has 45 calories in 100g and fig has 74 calories.

Does orange juice or figs have more carbohydrates?
By weight, orange juice has 50% fewer carbohydrates than fig - orange juice has 10.4g of carbs for 100g and fig has 19.2g of carbohydrates.