Figs vs. Pomegranate Juice
Nutrition comparison of Figs and Pomegranate Juice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
pomegranate juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and pomegranate juice:
- Both pomegranate juice and figs are high in potassium.
- Fig has more thiamin, riboflavin and Vitamin B6, however, pomegranate juice contains more folate.
- Fig is a great source of dietary fiber.
USDA sources for nutritional information: Figs (Figs, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pomegranate juice and figs contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is similar to pomegranate juice for protein, carbs and fat. Figs has a macronutrient ratio of 4:93:3 and for pomegranate juice, 1:94:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Pomegranate Juice | |
|---|---|---|
| Protein | 4% | 1% |
| Carbohydrates | 93% | 94% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pomegranate juice has 32% less carbohydrates than fig - pomegranate juice has 13.1g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in pomegranate juice are made of 99% sugar and 1% 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 28 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Pomegranate juice and figs contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Pomegranate juice and figs contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both pomegranate juice and figs are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Pomegranate juice and figs contain similar amounts of Vitamin C - pomegranate juice has 0.1mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than pomegranate juice - fig has 7ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.
Vitamin E
Pomegranate juice and figs contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Pomegranate juice and figs contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more thiamin, riboflavin and Vitamin B6, however, pomegranate juice contains more folate. Both figs and pomegranate juice contain significant amounts of niacin and pantothenic acid.
| Figs | Pomegranate Juice | |
|---|---|---|
| Thiamin | 0.06 MG | 0.015 MG |
| Riboflavin | 0.05 MG | 0.015 MG |
| Niacin | 0.4 MG | 0.233 MG |
| Pantothenic acid | 0.3 MG | 0.285 MG |
| Vitamin B6 | 0.113 MG | 0.04 MG |
| Folate | 6 UG | 24 UG |
Minerals
calcium
Fig has 218% more calcium than pomegranate juice - pomegranate juice has 11mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Pomegranate juice and figs contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both pomegranate juice and figs are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg 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 pomegranate juice per 100 grams.
| Figs | Pomegranate Juice | |
|---|---|---|
| linoleic acid | 0.144 G | 0.05 G |
| Total | 0.144 G | 0.05 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 Pomegranate Juice (Pomegranate juice, bottled) .
Figs g
()
|
Daily Values (%) |
Pomegranate Juice 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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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 pomegranate juice or figs contain more calories in 100 grams?Pomegranate juice and figs contain similar amounts of calories - pomegranate juice has 54 calories in 100g and fig has 74 calories.
Does pomegranate juice or figs have more carbohydrates?
By weight, pomegranate juice has 30% fewer carbohydrates than fig - pomegranate juice has 13.1g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in pomegranate juice are made of 100% sugar and 0% dietary fiber, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.
Does pomegranate juice or figs contain more potassium?
Both pomegranate juice and figs are high in potassium. Pomegranate juice is very similar to pomegranate juice for potassium - pomegranate juice has 214mg of potassium in 100 grams and fig has 232mg of potassium.