Figs vs. Plums
Nutrition comparison of Figs and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and plums:
- Fig has more riboflavin and Vitamin B6.
- Fig has signficantly more calcium than plum.
- Fig is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Figs (Figs, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plum has 38% less calories than fig - plum has 46 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is heavier in carbs and similar to plums for protein and fat. Figs has a macronutrient ratio of 4:93:3 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Plums | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 93% | 89% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plum has 40% less carbohydrates than fig - plum has 11.4g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Fig is a great source of dietary fiber and it has 107% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Plum has 39% less sugar than fig - plum has 9.9g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Plums and figs contain similar amounts of protein - plum has 0.7g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both plums and figs are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Plum has 375% more Vitamin C than fig - plum has 9.5mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Plums and figs contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Plums and figs contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Plums and figs contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more riboflavin and Vitamin B6. Both figs and plums contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Figs | Plums | |
|---|---|---|
| Thiamin | 0.06 MG | 0.028 MG |
| Riboflavin | 0.05 MG | 0.026 MG |
| Niacin | 0.4 MG | 0.417 MG |
| Pantothenic acid | 0.3 MG | 0.135 MG |
| Vitamin B6 | 0.113 MG | 0.029 MG |
| Folate | 6 UG | 5 UG |
Minerals
calcium
Fig has signficantly more calcium than plum - plum has 6mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Plums and figs contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Fig is a great source of potassium and it has 48% more potassium than plum - plum has 157mg 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, fig has more linoleic acid than plum per 100 grams.
| Figs | Plums | |
|---|---|---|
| linoleic acid | 0.144 G | 0.044 G |
| Total | 0.144 G | 0.044 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 (%) |
Plums 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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 % |
|
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 plums or figs contain more calories in 100 grams?Plum has 40% less calories than fig - plum has 46 calories in 100g and fig has 74 calories.
Does plums or figs have more carbohydrates?
By weight, plum has 40% fewer carbohydrates than fig - plum has 11.4g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.