Figs vs. Grapes
Nutrition comparison of Figs and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and grapes:
- Fig has more beta-carotene than grape, however, grape contains more lutein + zeaxanthin than fig.
- Fig has more niacin and pantothenic acid.
- Fig is a great source of dietary fiber and potassium.
USDA sources for nutritional information: Figs (Figs, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Figs and grapes contain similar amounts of calories - fig has 74 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, figs is similar to grapes for protein, carbs and fat. Figs has a macronutrient ratio of 4:93:3 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Grapes | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 93% | 95% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Figs and grapes contain similar amounts of carbs - fig has 19.2g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Fig is a great source of dietary fiber and it has 222% more dietary fiber than grape - fig has 2.9g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Figs and grapes contain similar amounts of sugar - fig has 16.3g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Figs and grapes contain similar amounts of protein - fig has 0.75g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both figs and grapes are low in saturated fat - fig has 0.06g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Figs and grapes contain similar amounts of Vitamin C - fig has 2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Figs and grapes contain similar amounts of Vitamin A - fig has 7ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Figs and grapes contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Figs and grapes contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Fig has more niacin and pantothenic acid. Both figs and grapes contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Figs | Grapes | |
|---|---|---|
| Thiamin | 0.06 MG | 0.069 MG |
| Riboflavin | 0.05 MG | 0.07 MG |
| Niacin | 0.4 MG | 0.188 MG |
| Pantothenic acid | 0.3 MG | 0.05 MG |
| Vitamin B6 | 0.113 MG | 0.086 MG |
| Folate | 6 UG | 2 UG |
Minerals
calcium
Fig has 250% more calcium than grape - fig has 35mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Figs and grapes contain similar amounts of iron - fig has 0.37mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Fig is a great source of potassium and it has 21% more potassium than grape - fig has 232mg of potassium per 100 grams and grape has 191mg 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, fig has more beta-carotene than grape per 100 grams, however, grape contains more lutein + zeaxanthin than fig per 100 grams.
| Figs | Grapes | |
|---|---|---|
| beta-carotene | 85 UG | 39 UG |
| lutein + zeaxanthin | 9 UG | 72 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than grape per 100 grams.
| Figs | Grapes | |
|---|---|---|
| linoleic acid | 0.144 G | 0.037 G |
| Total | 0.144 G | 0.037 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 (%) |
Grapes 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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
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 % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| 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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 figs or grapes contain more calories in 100 grams?Figs and grapes contain similar amounts of calories - fig has 74 calories in 100g and grape has 69 calories.
Does figs or grapes have more carbohydrates?
By weight, figs and grapes contain similar amounts of carbs - fig has 19.2g of carbs for 100g and grape has 18.1g of carbohydrates.