Figs vs. Kiwi

Nutrition comparison of Figs and Kiwi


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

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

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

  • Both kiwi and figs are high in dietary fiber and potassium.
  • Fig has more thiamin and riboflavin, however, kiwi contains more folate.
  • Kiwi is an excellent source of Vitamin C.
Detailed nutritional comparison of figs and kiwi 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: Figs (Figs, raw) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Figs src
Image of Kiwi src

Calories and Carbs

calories

Kiwi and figs contain similar amounts of calories - kiwi has 61 calories per 100 grams and fig has 74 calories.

For macronutrient ratios, figs is heavier in carbs, lighter in fat and similar to kiwi for protein. Figs has a macronutrient ratio of 4:93:3 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Kiwi
Protein 4% 7%
Carbohydrates 93% 87%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Kiwi and figs contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and fig has 19.2g of carbohydrates.

dietary fiber

Both kiwi and figs are high in dietary fiber. Kiwi is very similar to fig for dietary fiber - kiwi has 3g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.

sugar

Kiwi has 45% less sugar than fig - kiwi has 9g of sugar per 100 grams and fig has 16.3g of sugar.

Protein

protein

Kiwi and figs contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and fig has 0.75g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has 45 times more Vitamin C than fig - kiwi has 92.7mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.

Vitamin A

Kiwi and figs contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.

Vitamin E

Kiwi and figs contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.

Vitamin K

Kiwi has 757% more Vitamin K than fig - kiwi has 40.3ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.

The B Vitamins

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

Figs Kiwi
Thiamin 0.06 MG 0.027 MG
Riboflavin 0.05 MG 0.025 MG
Niacin 0.4 MG 0.341 MG
Pantothenic acid 0.3 MG 0.183 MG
Vitamin B6 0.113 MG 0.063 MG
Folate 6 UG 25 UG

Minerals

calcium

Kiwi and figs contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and fig has 35mg of calcium.

iron

Kiwi and figs contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and fig has 0.37mg of iron.

potassium

Both kiwi and figs are high in potassium. Kiwi has 34% more potassium than fig - kiwi has 312mg 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, fig has more quercetin than kiwi per 100 grams, however, kiwi contains more luteolin and kaempferol than fig per 100 grams.

Figs Kiwi
Quercetin 5.47 mg 0.04 mg
luteolin ~ 0.74 mg
kaempferol ~ 1.03 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, both figs and kiwi contain significant amounts of beta-carotene.

Figs Kiwi
beta-carotene 85 UG 52 UG
lutein + zeaxanthin 9 UG 122 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both figs and kiwi contain significant amounts of linoleic acid.

Figs Kiwi
linoleic acid 0.144 G 0.246 G
Total 0.144 G 0.246 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 Kiwi .

Note: The specific food items compared are: Figs (Figs, raw) and Kiwi (Kiwifruit, green, raw) .

Figs g

()
Daily Values (%)

Kiwi g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does kiwi or figs contain more calories in 100 grams?
Kiwi and figs contain similar amounts of calories - kiwi has 61 calories in 100g and fig has 74 calories.

Does kiwi or figs have more carbohydrates?
By weight, kiwi and figs contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and fig has 19.2g of carbohydrates.

Does kiwi or figs contain more potassium?
Both kiwi and figs are high in potassium. Kiwi has 30% more potassium than fig - kiwi has 312mg of potassium in 100 grams and fig has 232mg of potassium.