Figs vs. Flaxseeds
Nutrition comparison of Figs and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and flaxseeds:
- Both flaxseeds and figs are high in dietary fiber and potassium.
- Fig has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than fig.
- Fig has signficantly less saturated fat than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed has signficantly less sugar than fig.
- Flaxseed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Figs (Figs, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and fig has 86% less calories than flaxseed - flaxseed has 534 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 flaxseeds per calorie. Figs has a macronutrient ratio of 4:93:3 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Flaxseeds | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 93% | 21% |
| Fat | 3% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Fig has 34% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Both flaxseeds and figs are high in dietary fiber. Flaxseed has 841% more dietary fiber than fig - flaxseed has 27.3g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Flaxseed has signficantly less sugar than fig - flaxseed has 1.6g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 23 times more protein than fig - flaxseed has 18.3g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Fig has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and figs contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than flaxseed - fig has 7ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and figs contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Flaxseeds and figs contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Figs | Flaxseeds | |
|---|---|---|
| Thiamin | 0.06 MG | 1.644 MG |
| Riboflavin | 0.05 MG | 0.161 MG |
| Niacin | 0.4 MG | 3.08 MG |
| Pantothenic acid | 0.3 MG | 0.985 MG |
| Vitamin B6 | 0.113 MG | 0.473 MG |
| Folate | 6 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 629% more calcium than fig - flaxseed has 255mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 14 times more iron than fig - flaxseed has 5.7mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both flaxseeds and figs are high in potassium. Flaxseed has 250% more potassium than fig - flaxseed has 813mg 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 flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than fig per 100 grams.
| Figs | Flaxseeds | |
|---|---|---|
| beta-carotene | 85 UG | ~ |
| lutein + zeaxanthin | 9 UG | 651 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than fig per 100 grams.
| Figs | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.144 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.144 G | 5.91 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.
Figs g
()
|
Daily Values (%) |
Flaxseeds 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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 % |
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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 flaxseeds or figs contain more calories in 100 grams?Flaxseed is high in calories and fig has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and fig has 74 calories.
Does flaxseeds or figs have more carbohydrates?
By weight, fig has 30% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.
Does flaxseeds or figs contain more calcium?
Flaxseed is a rich source of calcium and it has 630% more calcium than fig - flaxseed has 255mg of calcium in 100 grams and fig has 35mg of calcium.
Does flaxseeds or figs contain more iron?
Flaxseed is an abundant source of iron and it has 14 times more iron than fig - flaxseed has 5.7mg of iron in 100 grams and fig has 0.37mg of iron.
Does flaxseeds or figs contain more potassium?
Both flaxseeds and figs are high in potassium. Flaxseed has 250% more potassium than fig - flaxseed has 813mg of potassium in 100 grams and fig has 232mg of potassium.