Figs vs. Sweet Potatoes
Nutrition comparison of Figs and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and sweet potatoes:
- Both sweet potatoes and figs are high in dietary fiber and potassium.
- Sweet potato has 74% less sugar than fig.
- Sweet potato has more pantothenic acid.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Figs (Figs, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and figs contain similar amounts of calories - sweet potato has 86 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is similar to sweet potatoes for protein, carbs and fat. Figs has a macronutrient ratio of 4:93:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Sweet Potatoes | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 93% | 92% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and figs contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Both sweet potatoes and figs are high in dietary fiber. Sweet potato is very similar to fig for dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Sweet potato has 74% less sugar than fig - sweet potato has 4.2g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Sweet potatoes and figs contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both sweet potatoes and figs are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and figs contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 100 times more Vitamin A than fig - sweet potato has 709ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Sweet potatoes and figs contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Sweet potatoes and figs contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Sweet potato has more pantothenic acid. Both figs and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Figs | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.06 MG | 0.078 MG |
| Riboflavin | 0.05 MG | 0.061 MG |
| Niacin | 0.4 MG | 0.557 MG |
| Pantothenic acid | 0.3 MG | 0.8 MG |
| Vitamin B6 | 0.113 MG | 0.209 MG |
| Folate | 6 UG | 11 UG |
Minerals
calcium
Sweet potatoes and figs contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Sweet potatoes and figs contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both sweet potatoes and figs are high in potassium. Sweet potato has 45% more potassium than fig - sweet potato has 337mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Figs | Sweet Potatoes | |
|---|---|---|
| Quercetin | 5.47 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 mg |
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,
| Figs | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 85 UG | 8509 UG |
| lutein + zeaxanthin | 9 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than sweet potato per 100 grams.
| Figs | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.144 G | 0.013 G |
| Total | 0.144 G | 0.013 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: Figs (Figs, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Figs g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 sweet potatoes or figs contain more calories in 100 grams?Sweet potatoes and figs contain similar amounts of calories - sweet potato has 86 calories in 100g and fig has 74 calories.
Does sweet potatoes or figs have more carbohydrates?
By weight, sweet potatoes and figs contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.
Does sweet potatoes or figs contain more potassium?
Both sweet potatoes and figs are high in potassium. Sweet potato has 50% more potassium than fig - sweet potato has 337mg of potassium in 100 grams and fig has 232mg of potassium.