Salmon vs. Figs

Nutrition comparison of Salmon and Figs


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of salmon versus figs (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in salmon and figs:

  • Both figs and salmon are high in potassium.
  • Fig is a great source of dietary fiber.
  • Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Salmon has signficantly less sugar than fig.
  • Salmon is an excellent source of Vitamin D and protein.
Detailed nutritional comparison of salmon and figs 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: Salmon (Fish, salmon, pink, raw) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.


Image of Salmon src
Image of Figs src

Calories and Carbs

calories

Salmon is high in calories and fig has 42% less calories than salmon - fig has 74 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to figs per calorie. Salmon has a macronutrient ratio of 67:0:33 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Salmon Figs
Protein 67% 4%
Carbohydrates ~ 93%
Fat 33% 3%
Alcohol ~ ~

carbohydrates

Salmon has less carbohydrates than fig - fig has 19.2g of total carbs per 100 grams and salmon does not contain significant amounts.

dietary fiber

Fig is a great source of dietary fiber and it has more dietary fiber than salmon - fig has 2.9g of dietary fiber per 100 grams and salmon does not contain significant amounts.

sugar

Salmon has signficantly less sugar than fig - fig has 16.3g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Salmon is an excellent source of protein and it has 26 times more protein than fig - fig has 0.75g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Both figs and salmon are low in saturated fat - fig has 0.06g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both salmon and figs are low in trans fat - salmon has 0.03g of trans fat per 100 grams and fig does not contain significant amounts.

cholesterol

Fig has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and fig does not contain significant amounts.

Vitamins

Vitamin C

Fig has more Vitamin C than salmon - fig has 2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Salmon has 400% more Vitamin A than fig - fig has 7ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than fig - salmon has 435iu of Vitamin D per 100 grams and fig does not contain significant amounts.

Vitamin E

Figs and salmon contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Figs and salmon contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and figs contain significant amounts of thiamin, riboflavin and folate.

Salmon Figs
Thiamin 0.08 MG 0.06 MG
Riboflavin 0.105 MG 0.05 MG
Niacin 7.995 MG 0.4 MG
Pantothenic acid 1.03 MG 0.3 MG
Vitamin B6 0.611 MG 0.113 MG
Folate 4 UG 6 UG
Vitamin B12 4.15 UG ~

Minerals

calcium

Fig has 400% more calcium than salmon - fig has 35mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Figs and salmon contain similar amounts of iron - fig has 0.37mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Both figs and salmon are high in potassium. Salmon has 58% more potassium than fig - fig has 232mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both salmon and figs contain significant amounts of linoleic acid.

Salmon Figs
other omega 6 0.004 G ~
linoleic acid 0.081 G 0.144 G
Total 0.085 G 0.144 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.

Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Figs (Figs, raw) .

Salmon 318g

( fillet )
Daily Values (%)

Figs 64g

( large )
404KCAL 20%
760% calories
47KCAL 2%
carbohydrates >999%
12G 5%
dietary fiber >999%
1.9G 7%
sugar >999% 10G
14G 22%
>999% total fat
0.19G 0.3%
2.6G 14%
>999% saturated fat
0.04G 0.2%
4.3G >999% monounsaturated fat 0.04G
2.6G >999% polyunsaturated fat 0.09G
0.11G >999% trans fat
146MG >999% cholesterol
239MG 16%
>999% sodium
Vitamins and Minerals
111UG 16%
>999% Vitamin A
4.5UG 1%
Vitamin C >999%
1.3MG 2%
1383IU 277%
>999% Vitamin D
22MG 2%
calcium
22MG 2%
1.2MG 7%
400% iron
0.24MG 1%
86MG 28%
682% magnesium
11MG 4%
1164MG 51%
686% potassium
148MG 7%
0.25MG 23%
524% thiamin (Vit B1)
0.04MG 4%
0.33MG 30%
997% riboflavin (Vit B2)
0.03MG 3%
25MG 182%
>999% niacin (Vit B3)
0.26MG 2%
1.9MG 150%
>999% Vitamin B6
0.07MG 6%
3.3MG 66%
>999% pantothenic acid (Vit B5)
0.19MG 4%
13UG 3%
242% folate (Vit B9)
3.8UG 1%
13UG 550%
>999% Vitamin B12
1.3MG 9%
>999% Vitamin E
0.07MG 1%
1.3UG 1%
Vitamin K 131%
3UG 3%
65G 130%
>999% protein
0.48G 1%
301MG 71%
>999% choline
3MG 1%
0.2MG 17%
399% copper
0.04MG 4%
0.03MG 2%
manganese 166%
0.08MG 5%
830MG 119%
>999% phosphorus
9MG 1%
100UG 182%
>999% selenium
0.13UG 0.2%
1.2MG 16%
>999% zinc
0.1MG 1%
240G 371% Water 51G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7).

FAQ

Does figs or salmon contain more calories in 100 grams?
Salmon is high in calories and fig has 40% less calories than salmon - fig has 74 calories in 100g and salmon has 127 calories.

Is figs or salmon better for protein?
Salmon is a fantastic source of protein and it has 26 times more protein than fig - fig has 0.75g of protein per 100 grams and salmon has 20.5g of protein.

Does figs or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than fig - fig has 19.2g of carbs for 100g and salmon has no carbs..

Does figs or salmon contain more potassium?
Both figs and salmon are high in potassium. Salmon has 60% more potassium than fig - fig has 232mg of potassium in 100 grams and salmon has 366mg of potassium.