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.
Detailed nutritional comparison of figs and grapes 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Figs src
Image of Grapes src

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, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Grapes
Protein 4% 4%
Carbohydrates 93% 94%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Figs or Grapes .

Note: The specific food items compared are: Figs (Figs, raw) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

Figs g

()
Daily Values (%)

Grapes g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.

Compare Food