Figs vs. Nectarine
Nutrition comparison of Figs and Nectarine
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
nectarine
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and nectarine:
- Both nectarine and figs are high in potassium.
- Fig has more riboflavin and Vitamin B6, however, nectarine contains more niacin.
- Fig has signficantly more calcium than nectarine.
- Fig is a great source of dietary fiber.
- Nectarine has 51% less sugar than fig.
USDA sources for nutritional information: Figs (Figs, raw) and Nectarine (Nectarines, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Nectarine has 41% less calories than fig - nectarine has 44 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, heavier in carbs and similar to nectarine for fat. Figs has a macronutrient ratio of 4:94:3 and for nectarine, 9:86:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Nectarine | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 94% | 86% |
| Fat | 3% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Nectarine has 45% less carbohydrates than fig - nectarine has 10.6g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in nectarine are made of 82% sugar, 18% dietary fiber and 1% starch, 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 71% more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Nectarine has 51% less sugar than fig - nectarine has 7.9g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Nectarine and figs contain similar amounts of protein - nectarine has 1.1g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both nectarine and figs are low in saturated fat - nectarine has 0.03g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Nectarine has 170% more Vitamin C than fig - nectarine has 5.4mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Nectarine and figs contain similar amounts of Vitamin A - nectarine has 17ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Nectarine and figs contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Nectarine and figs contain similar amounts of Vitamin K - nectarine has 2.2ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more riboflavin and Vitamin B6, however, nectarine contains more niacin. Both figs and nectarine contain significant amounts of thiamin, pantothenic acid and folate.
| Figs | Nectarine | |
|---|---|---|
| Thiamin | 0.06 MG | 0.034 MG |
| Riboflavin | 0.05 MG | 0.027 MG |
| Niacin | 0.4 MG | 1.125 MG |
| Pantothenic acid | 0.3 MG | 0.185 MG |
| Vitamin B6 | 0.113 MG | 0.025 MG |
| Folate | 6 UG | 5 UG |
Minerals
calcium
Fig has signficantly more calcium than nectarine - nectarine has 6mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Nectarine and figs contain similar amounts of iron - nectarine has 0.28mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both nectarine and figs are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg 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 nectarine contain significant amounts of beta-carotene.
| Figs | Nectarine | |
|---|---|---|
| beta-carotene | 85 UG | 150 UG |
| lutein + zeaxanthin | 9 UG | 130 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both figs and nectarine contain significant amounts of linoleic acid.
| Figs | Nectarine | |
|---|---|---|
| linoleic acid | 0.144 G | 0.111 G |
| Total | 0.144 G | 0.111 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 (%) |
Nectarine 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 % |
|
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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 nectarine or figs contain more calories in 100 grams?Nectarine has 40% less calories than fig - nectarine has 44 calories in 100g and fig has 74 calories.
Does nectarine or figs have more carbohydrates?
By weight, nectarine has 50% fewer carbohydrates than fig - nectarine has 10.6g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in nectarine are made of 80% sugar, 20% dietary fiber and 0% starch, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.
Does nectarine or figs contain more potassium?
Both nectarine and figs are high in potassium. Nectarine is very similar to nectarine for potassium - nectarine has 201mg of potassium in 100 grams and fig has 232mg of potassium.