Figs vs. Plums

Nutrition comparison of Figs and Plums


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

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

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

  • Fig has more riboflavin and Vitamin B6.
  • Fig has signficantly more calcium than plum.
  • Fig is a great source of dietary fiber and potassium.
Detailed nutritional comparison of figs and plums 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 Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Figs src
Image of Plums src

Calories and Carbs

calories

Plum has 38% less calories than fig - plum has 46 calories per 100 grams and fig has 74 calories.

For macronutrient ratios, figs is heavier in carbs and similar to plums for protein and fat. Figs has a macronutrient ratio of 4:93:3 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Plums
Protein 4% 6%
Carbohydrates 93% 89%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Plum has 40% less carbohydrates than fig - plum has 11.4g of total carbs per 100 grams and fig has 19.2g of carbohydrates.

The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.

dietary fiber

Fig is a great source of dietary fiber and it has 107% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.

sugar

Plum has 39% less sugar than fig - plum has 9.9g of sugar per 100 grams and fig has 16.3g of sugar.

Protein

protein

Plums and figs contain similar amounts of protein - plum has 0.7g of protein per 100 grams and fig has 0.75g of protein.

Fat

saturated fat

Both plums and figs are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and fig has 0.06g of saturated fat.

Vitamins

Vitamin C

Plum has 375% more Vitamin C than fig - plum has 9.5mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.

Vitamin A

Plums and figs contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.

Vitamin E

Plums and figs contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.

Vitamin K

Plums and figs contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.

The B Vitamins

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

Figs Plums
Thiamin 0.06 MG 0.028 MG
Riboflavin 0.05 MG 0.026 MG
Niacin 0.4 MG 0.417 MG
Pantothenic acid 0.3 MG 0.135 MG
Vitamin B6 0.113 MG 0.029 MG
Folate 6 UG 5 UG

Minerals

calcium

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

iron

Plums and figs contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and fig has 0.37mg of iron.

potassium

Fig is a great source of potassium and it has 48% more potassium than plum - plum has 157mg 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,

Figs Plums
Quercetin 5.47 mg 0.9 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,

Figs Plums
beta-carotene 85 UG 190 UG
lutein + zeaxanthin 9 UG 73 UG

Omega-3 and Omega-6

omega 6s

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

Figs Plums
linoleic acid 0.144 G 0.044 G
Total 0.144 G 0.044 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 Plums .

Note: The specific food items compared are: Figs (Figs, raw) and Plums (Plums, raw) .

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FAQ

Does plums or figs contain more calories in 100 grams?
Plum has 40% less calories than fig - plum has 46 calories in 100g and fig has 74 calories.

Does plums or figs have more carbohydrates?
By weight, plum has 40% fewer carbohydrates than fig - plum has 11.4g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.