Whole Wheat Bread vs. Figs
Nutrition comparison of Whole Wheat Bread and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and figs:
- Both whole wheat bread and figs are high in dietary fiber and potassium.
- Fig has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than fig.
- Whole wheat bread has 61% less sugar than fig.
- Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and fig has 72% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much lighter in carbs and heavier in fat compared to figs per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Figs | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 66% | 93% |
| Fat | 14% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and fig has 56% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both whole wheat bread and figs are high in dietary fiber. Whole wheat bread has 155% more dietary fiber than fig - whole wheat bread has 7.4g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Whole wheat bread has 61% less sugar than fig - whole wheat bread has 6.4g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 16 times more protein than fig - whole wheat bread has 13.4g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both whole wheat bread and figs are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and figs contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than whole wheat bread - fig has 7ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and figs contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Whole wheat bread and figs contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both whole wheat bread and figs contain significant amounts of pantothenic acid.
| Whole Wheat Bread | Figs | |
|---|---|---|
| Thiamin | 0.279 MG | 0.06 MG |
| Riboflavin | 0.131 MG | 0.05 MG |
| Niacin | 4.042 MG | 0.4 MG |
| Pantothenic acid | 0.336 MG | 0.3 MG |
| Vitamin B6 | 0.263 MG | 0.113 MG |
| Folate | 75 UG | 6 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 194% more calcium than fig - whole wheat bread has 103mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 576% more iron than fig - whole wheat bread has 2.5mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both whole wheat bread and figs are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg 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, fig has more beta-carotene than whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than fig per 100 grams.
| Whole Wheat Bread | Figs | |
|---|---|---|
| beta-carotene | 1 UG | 85 UG |
| lutein + zeaxanthin | 94 UG | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than fig per 100 grams.
| Whole Wheat Bread | Figs | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.144 G |
| Total | 1.669 G | 0.144 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 Whole Wheat Bread or Figs .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Figs (Figs, raw) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Figs 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 % |
|
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 % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
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 % |
|
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 whole wheat bread or figs contain more calories in 100 grams?Whole wheat bread is high in calories and fig has 70% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and fig has 74 calories.
Does whole wheat bread or figs have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and fig has 60% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and fig has 19.2g of carbohydrates.
Does whole wheat bread or figs contain more calcium?
Whole wheat bread is a rich source of calcium and it has 190% more calcium than fig - whole wheat bread has 103mg of calcium in 100 grams and fig has 35mg of calcium.
Does whole wheat bread or figs contain more potassium?
Both whole wheat bread and figs are high in potassium. Whole wheat bread is very similar to whole wheat bread for potassium - whole wheat bread has 230mg of potassium in 100 grams and fig has 232mg of potassium.