Figs vs. Pistachio
Nutrition comparison of Figs and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and pistachio:
- Both pistachio and figs are high in dietary fiber and potassium.
- Pistachio has 52% less sugar than fig.
- Pistachio has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Figs (Figs, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and fig has 87% less calories than pistachio - pistachio has 572 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Figs has a macronutrient ratio of 4:93:3 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Pistachio | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 93% | 19% |
| Fat | 3% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Fig has 32% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both pistachio and figs are high in dietary fiber. Pistachio has 255% more dietary fiber than fig - pistachio has 10.3g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Pistachio has 52% less sugar than fig - pistachio has 7.7g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 27 times more protein than fig - pistachio has 21.1g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and fig has 99% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Pistachio and figs contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Pistachio and figs contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Pistachio has 18 times more Vitamin E than fig - pistachio has 2.2mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Pistachio and figs contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both figs and pistachio contain significant amounts of pantothenic acid.
| Figs | Pistachio | |
|---|---|---|
| Thiamin | 0.06 MG | 0.695 MG |
| Riboflavin | 0.05 MG | 0.234 MG |
| Niacin | 0.4 MG | 1.373 MG |
| Pantothenic acid | 0.3 MG | 0.513 MG |
| Vitamin B6 | 0.113 MG | 1.122 MG |
| Folate | 6 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 206% more calcium than fig - pistachio has 107mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Pistachio is an excellent source of iron and it has 989% more iron than fig - pistachio has 4mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both pistachio and figs are high in potassium. Pistachio has 334% more potassium than fig - pistachio has 1007mg 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 pistachio contain significant amounts of beta-carotene.
| Figs | Pistachio | |
|---|---|---|
| beta-carotene | 85 UG | 159 UG |
| lutein + zeaxanthin | 9 UG | 1160 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than fig per 100 grams.
| Figs | Pistachio | |
|---|---|---|
| linoleic acid | 0.144 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.144 G | 13.13 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 (%) |
Pistachio 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 % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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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 % |
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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 pistachio or figs contain more calories in 100 grams?Pistachio is high in calories and fig has 90% less calories than pistachio - pistachio has 572 calories in 100g and fig has 74 calories.
Does pistachio or figs have more carbohydrates?
By weight, fig has 30% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and fig has 19.2g of carbohydrates.
Does pistachio or figs contain more calcium?
Pistachio is a rich source of calcium and it has 210% more calcium than fig - pistachio has 107mg of calcium in 100 grams and fig has 35mg of calcium.
Does pistachio or figs contain more iron?
Pistachio is an abundant source of iron and it has 990% more iron than fig - pistachio has 4mg of iron in 100 grams and fig has 0.37mg of iron.
Does pistachio or figs contain more potassium?
Both pistachio and figs are high in potassium. Pistachio has 330% more potassium than fig - pistachio has 1007mg of potassium in 100 grams and fig has 232mg of potassium.