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.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
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.
Salmon 318g
(
fillet
)
|
Daily Values (%) |
Figs 64g
(
large
)
|
|||||
|---|---|---|---|---|---|---|---|
| 404KCAL 20% |
|
760% | calories | 5% |
|
47KCAL 2% | |
|
|
5% | carbohydrates | >999% |
|
12G 5% | ||
|
|
5% | dietary fiber | >999% |
|
1.9G 7% | ||
| 5% | sugar | >999% | 10G | ||||
| 14G 22% |
|
>999% | total fat | 5% |
|
0.19G 0.3% | |
| 2.6G 14% |
|
>999% | saturated fat | 5% |
|
0.04G 0.2% | |
| 4.3G | >999% | monounsaturated fat | 5% | 0.04G | |||
| 2.6G | >999% | polyunsaturated fat | 5% | 0.09G | |||
| 0.11G | >999% | trans fat | 5% | ||||
| 146MG | >999% | cholesterol | 5% | ||||
| 239MG 16% |
|
>999% | sodium | 5% |
|
||
| 5% | Vitamins and Minerals | 5% | |||||
| 111UG 16% |
|
>999% | Vitamin A | 5% |
|
4.5UG 1% | |
|
|
5% | Vitamin C | >999% |
|
1.3MG 2% | ||
| 1383IU 277% |
|
>999% | Vitamin D | 5% |
|
||
| 22MG 2% |
|
5% | calcium | 5% |
|
22MG 2% | |
| 1.2MG 7% |
|
400% | iron | 5% |
|
0.24MG 1% | |
| 86MG 28% |
|
682% | magnesium | 5% |
|
11MG 4% | |
| 1164MG 51% |
|
686% | potassium | 5% |
|
148MG 7% | |
| 0.25MG 23% |
|
524% | thiamin (Vit B1) | 5% |
|
0.04MG 4% | |
| 0.33MG 30% |
|
997% | riboflavin (Vit B2) | 5% |
|
0.03MG 3% | |
| 25MG 182% |
|
>999% | niacin (Vit B3) | 5% |
|
0.26MG 2% | |
| 1.9MG 150% |
|
>999% | Vitamin B6 | 5% |
|
0.07MG 6% | |
| 3.3MG 66% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
0.19MG 4% | |
| 13UG 3% |
|
242% | folate (Vit B9) | 5% |
|
3.8UG 1% | |
| 13UG 550% |
|
>999% | Vitamin B12 | 5% |
|
||
| 1.3MG 9% |
|
>999% | Vitamin E | 5% |
|
0.07MG 1% | |
| 1.3UG 1% |
|
5% | Vitamin K | 131% |
|
3UG 3% | |
| 65G 130% |
|
>999% | protein | 5% |
|
0.48G 1% | |
| 301MG 71% |
|
>999% | choline | 5% |
|
3MG 1% | |
| 0.2MG 17% |
|
399% | copper | 5% |
|
0.04MG 4% | |
| 0.03MG 2% |
|
5% | manganese | 166% |
|
0.08MG 5% | |
| 830MG 119% |
|
>999% | phosphorus | 5% |
|
9MG 1% | |
| 100UG 182% |
|
>999% | selenium | 5% |
|
0.13UG 0.2% | |
| 1.2MG 16% |
|
>999% | zinc | 5% |
|
0.1MG 1% | |
| 240G | 371% | Water | 5% | 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.