Figs vs. Walnut
Nutrition comparison of Figs and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and walnut:
- Both walnut and figs are high in dietary fiber and potassium.
- Walnut has 5.2 times less sugar than fig.
- Walnut has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and protein.
USDA sources for nutritional information: Figs (Figs, raw) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and fig has 89% less calories than walnut - walnut has 654 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 walnut per calorie. Figs has a macronutrient ratio of 4:93:3 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Walnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 93% | 8% |
| Fat | 3% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut and figs contain similar amounts of carbs - walnut has 13.7g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both walnut and figs are high in dietary fiber. Walnut has 131% more dietary fiber than fig - walnut has 6.7g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Walnut has 5.2 times less sugar than fig - walnut has 2.6g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 19 times more protein than fig - walnut has 15.2g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Walnut is high in saturated fat and fig has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Walnut and figs contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Walnut and figs contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Walnut and figs contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Walnut and figs contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both figs and walnut contain significant amounts of pantothenic acid.
| Figs | Walnut | |
|---|---|---|
| Thiamin | 0.06 MG | 0.341 MG |
| Riboflavin | 0.05 MG | 0.15 MG |
| Niacin | 0.4 MG | 1.125 MG |
| Pantothenic acid | 0.3 MG | 0.57 MG |
| Vitamin B6 | 0.113 MG | 0.537 MG |
| Folate | 6 UG | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 180% more calcium than fig - walnut has 98mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Walnut is a great source of iron and it has 686% more iron than fig - walnut has 2.9mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both walnut and figs are high in potassium. Walnut has 90% more potassium than fig - walnut has 441mg 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 walnut contain small amounts of lutein + zeaxanthin.
| Figs | Walnut | |
|---|---|---|
| beta-carotene | 85 UG | 12 UG |
| lutein + zeaxanthin | 9 UG | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than fig per 100 grams.
| Figs | Walnut | |
|---|---|---|
| linoleic acid | 0.144 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.144 G | 38.156 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Figs or Walnut .
Figs g
()
|
Daily Values (%) |
Walnut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or figs contain more calories in 100 grams?Walnut is high in calories and fig has 90% less calories than walnut - walnut has 654 calories in 100g and fig has 74 calories.
Does walnut or figs have more carbohydrates?
By weight, walnut and figs contain similar amounts of carbs - walnut has 13.7g of carbs for 100g and fig has 19.2g of carbohydrates.
Does walnut or figs contain more calcium?
Walnut is a rich source of calcium and it has 180% more calcium than fig - walnut has 98mg of calcium in 100 grams and fig has 35mg of calcium.
Does walnut or figs contain more potassium?
Both walnut and figs are high in potassium. Walnut has 90% more potassium than fig - walnut has 441mg of potassium in 100 grams and fig has 232mg of potassium.