Figs vs. Raisins
Nutrition comparison of Figs and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and raisins:
- Both raisins and figs are high in dietary fiber and potassium.
- Raisin has more riboflavin and niacin, however, fig contains more pantothenic acid.
- Raisin has signficantly less sugar than fig.
- Raisin is a great source of iron.
USDA sources for nutritional information: Figs (Figs, raw) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and fig has 75% less calories than raisin - raisin has 296 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is similar to raisins for protein, carbs and fat. Figs has a macronutrient ratio of 4:93:3 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Raisins | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 93% | 95% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and fig has 76% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both raisins and figs are high in dietary fiber. Raisin has 134% more dietary fiber than fig - raisin has 6.8g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Raisin has signficantly less sugar than fig - fig has 16.3g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisin has 236% more protein than fig - raisin has 2.5g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both raisins and figs are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Raisin has 170% more Vitamin C than fig - raisin has 5.4mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than raisin - fig has 7ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Figs and raisins contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Figs and raisins contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin and niacin, however, fig contains more pantothenic acid. Both figs and raisins contain significant amounts of thiamin, Vitamin B6 and folate.
| Figs | Raisins | |
|---|---|---|
| Thiamin | 0.06 MG | 0.112 MG |
| Riboflavin | 0.05 MG | 0.182 MG |
| Niacin | 0.4 MG | 1.114 MG |
| Pantothenic acid | 0.3 MG | 0.045 MG |
| Vitamin B6 | 0.113 MG | 0.188 MG |
| Folate | 6 UG | 3 UG |
Minerals
calcium
Raisins and figs contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Raisin is a great source of iron and it has 600% more iron than fig - raisin has 2.6mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both raisins and figs are high in potassium. Raisin has 256% more potassium than fig - raisin has 825mg of potassium per 100 grams and fig has 232mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both figs and raisins contain significant amounts of linoleic acid.
| Figs | Raisins | |
|---|---|---|
| linoleic acid | 0.144 G | 0.122 G |
| Total | 0.144 G | 0.122 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 (%) |
Raisins 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 raisins or figs contain more calories in 100 grams?Raisin is high in calories and fig has 80% less calories than raisin - raisin has 296 calories in 100g and fig has 74 calories.
Does raisins or figs have more carbohydrates?
By weight, raisin is high in carbohydrates and fig has 80% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and fig has 19.2g of carbohydrates.
Does raisins or figs contain more potassium?
Both raisins and figs are high in potassium. Raisin has 260% more potassium than fig - raisin has 825mg of potassium in 100 grams and fig has 232mg of potassium.