Figs vs. Russet Potato
Nutrition comparison of Figs and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and russet potato:
- Both russet potato and figs are high in potassium.
- Fig is a great source of dietary fiber.
- Russet potato has more niacin and Vitamin B6.
- Russet potato has signficantly less sugar than fig.
USDA sources for nutritional information: Figs (Figs, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Russet potato and figs contain similar amounts of calories - russet potato has 79 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, heavier in carbs and similar to russet potato for fat. Figs has a macronutrient ratio of 4:93:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Russet Potato | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 93% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and figs contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, 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 123% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Russet potato has signficantly less sugar than fig - russet potato has 0.62g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Russet potato and figs contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both russet potato and figs are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Russet potato has 185% more Vitamin C than fig - russet potato has 5.7mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than russet potato - fig has 7ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and figs contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Russet potato and figs contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Russet potato has more niacin and Vitamin B6. Both figs and russet potato contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Figs | Russet Potato | |
|---|---|---|
| Thiamin | 0.06 MG | 0.082 MG |
| Riboflavin | 0.05 MG | 0.033 MG |
| Niacin | 0.4 MG | 1.035 MG |
| Pantothenic acid | 0.3 MG | 0.301 MG |
| Vitamin B6 | 0.113 MG | 0.345 MG |
| Folate | 6 UG | 14 UG |
Minerals
calcium
Fig has 169% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Russet potato has 132% more iron than fig - russet potato has 0.86mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both russet potato and figs are high in potassium. Russet potato has 80% more potassium than fig - russet potato has 417mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
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, both figs and russet potato contain small amounts of lutein + zeaxanthin.
| Figs | Russet Potato | |
|---|---|---|
| beta-carotene | 85 UG | ~ |
| lutein + zeaxanthin | 9 UG | 5 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than russet potato per 100 grams.
| Figs | Russet Potato | |
|---|---|---|
| linoleic acid | 0.144 G | 0.032 G |
| Total | 0.144 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Figs g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 russet potato or figs contain more calories in 100 grams?Russet potato and figs contain similar amounts of calories - russet potato has 79 calories in 100g and fig has 74 calories.
Does russet potato or figs have more carbohydrates?
By weight, russet potato and figs contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.
Does russet potato or figs contain more potassium?
Both russet potato and figs are high in potassium. Russet potato has 80% more potassium than fig - russet potato has 417mg of potassium in 100 grams and fig has 232mg of potassium.