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.
Detailed nutritional comparison of figs and raisins 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 Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Figs src
Image of Raisins src

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.

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

Figs g

()
Daily Values (%)

Raisins 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