Apple vs. Figs

Nutrition comparison of Apple and Figs


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

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

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

  • Both apple and figs are high in dietary fiber.
  • Fig has more beta-carotene than apple, however, apple contains more lutein + zeaxanthin than fig.
  • Fig has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Fig has signficantly more calcium than apple.
  • Fig is a great source of potassium.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Figs src

Calories and Carbs

calories

Apple has 30% less calories than fig - apple has 52 calories per 100 grams and fig has 74 calories.

For macronutrient ratios, apple is similar to figs for protein, carbs and fat. Apple has a macronutrient ratio of 2:95:3 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Figs
Protein 2% 4%
Carbohydrates 95% 93%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Apple and figs contain similar amounts carbs - apple has 13.8g of total carbs per 100 grams and fig has 19.2g of carbohydrates.

The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.

dietary fiber

Both apple and figs are high in dietary fiber. Fig has 21% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.

sugar

Apple has 36% less sugar than fig - apple has 10.4g of sugar per 100 grams and fig has 16.3g of sugar.



Protein

protein

Apple and figs contain similar amounts of protein - apple has 0.26g of protein per 100 grams and fig has 0.75g of protein.

Fat

saturated fat

Both apple and figs are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and fig has 0.06g of saturated fat.

Vitamins

Vitamin C

Apple has 130% more Vitamin C than fig - apple has 4.6mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.

Vitamin A

Apple and figs contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.

Vitamin E

Apple and figs contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.

Vitamin K

Apple and figs contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.

The B Vitamins

Fig has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both apple and figs contain significant amounts of folate.

Apple Figs
Thiamin 0.017 MG 0.06 MG
Riboflavin 0.026 MG 0.05 MG
Niacin 0.091 MG 0.4 MG
Pantothenic acid 0.061 MG 0.3 MG
Vitamin B6 0.041 MG 0.113 MG
Folate 3 UG 6 UG

Minerals

calcium

Fig has signficantly more calcium than apple - apple has 6mg of calcium per 100 grams and fig has 35mg of calcium.

iron

Apple and figs contain similar amounts of iron - apple has 0.12mg of iron per 100 grams and fig has 0.37mg of iron.

potassium

Fig is a great source of potassium and it has 117% more potassium than apple - apple has 107mg 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, both apple and figs contain significant amounts of quercetin.

Apple Figs
luteolin 0.12 mg ~
kaempferol 0.14 mg ~
Quercetin 4.01 mg 5.47 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, fig has more beta-carotene than apple per 100 grams, however, apple contains more lutein + zeaxanthin than fig per 100 grams.

Apple Figs
beta-carotene 27 UG 85 UG
lutein + zeaxanthin 29 UG 9 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, fig has more linoleic acid than apple per 100 grams.

Apple Figs
linoleic acid 0.043 G 0.144 G
Total 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Figs (Figs, raw) .

Apple g

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G Water G
G Starch G
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