Oatmeal vs. Figs
Nutrition comparison of Oatmeal and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and figs:
- Both figs and oatmeal are high in dietary fiber and potassium.
- Fig has 17.5 times less saturated fat than oatmeal.
- Oatmeal has more thiamin, riboflavin and folate, however, fig contains more pantothenic acid.
- Oatmeal has signficantly less sugar than fig.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and fig has 80% less calories than oatmeal - fig has 74 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is heavier in protein, much lighter in carbs and heavier in fat compared to figs per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Figs | |
|---|---|---|
| Protein | 17% | 4% |
| Carbohydrates | 69% | 93% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and fig has 71% less carbohydrates than oatmeal - fig has 19.2g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both figs and oatmeal are high in dietary fiber. Oatmeal has 238% more dietary fiber than fig - fig has 2.9g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has signficantly less sugar than fig - fig has 16.3g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 20 times more protein than fig - fig has 0.75g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Fig has 17.5 times less saturated fat than oatmeal - fig has 0.06g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Fig has more Vitamin C than oatmeal - fig has 2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Fig has more Vitamin A than oatmeal - fig has 7ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Figs and oatmeal contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Figs and oatmeal contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, riboflavin and folate, however, fig contains more pantothenic acid. Both oatmeal and figs contain significant amounts of niacin and Vitamin B6.
| Oatmeal | Figs | |
|---|---|---|
| Thiamin | 0.73 MG | 0.06 MG |
| Riboflavin | 0.14 MG | 0.05 MG |
| Niacin | 0.78 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.3 MG |
| Vitamin B6 | 0.12 MG | 0.113 MG |
| Folate | 32 UG | 6 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 49% more calcium than fig - fig has 35mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 10 times more iron than fig - fig has 0.37mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both figs and oatmeal are high in potassium. Oatmeal has 51% more potassium than fig - fig has 232mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal g
()
|
Daily Values (%) |
Figs 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 figs or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and fig has 80% less calories than oatmeal - fig has 74 calories in 100g and oatmeal has 367 calories.
Does figs or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and fig has 70% fewer carbohydrates than oatmeal - fig has 19.2g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does figs or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 10 times more iron than fig - fig has 0.37mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does figs or oatmeal contain more potassium?
Both figs and oatmeal are high in potassium. Oatmeal has 50% more potassium than fig - fig has 232mg of potassium in 100 grams and oatmeal has 350mg of potassium.