Figs vs. Watermelon
Nutrition comparison of Figs and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and watermelon:
- Fig has more riboflavin, niacin and Vitamin B6.
- Fig is a great source of dietary fiber and potassium.
- Watermelon has 59% less calories than fig.
- Watermelon has 61% less carbohydrates than fig.
- Watermelon has 62% less sugar than fig.
USDA sources for nutritional information: Figs (Figs, raw) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon has 59% less calories than fig - watermelon has 30 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is similar to watermelon for protein, carbs and fat. Figs has a macronutrient ratio of 4:93:3 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Watermelon | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 93% | 90% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon has 61% less carbohydrates than fig - watermelon has 7.6g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% 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 625% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Watermelon has 62% less sugar than fig - watermelon has 6.2g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Watermelon and figs contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both watermelon and figs are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Watermelon has 305% more Vitamin C than fig - watermelon has 8.1mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Watermelon has 300% more Vitamin A than fig - watermelon has 28ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Watermelon and figs contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Watermelon and figs contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more riboflavin, niacin and Vitamin B6. Both figs and watermelon contain significant amounts of thiamin, pantothenic acid and folate.
| Figs | Watermelon | |
|---|---|---|
| Thiamin | 0.06 MG | 0.033 MG |
| Riboflavin | 0.05 MG | 0.021 MG |
| Niacin | 0.4 MG | 0.178 MG |
| Pantothenic acid | 0.3 MG | 0.221 MG |
| Vitamin B6 | 0.113 MG | 0.045 MG |
| Folate | 6 UG | 3 UG |
Minerals
calcium
Fig has 400% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Watermelon and figs contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Fig is a great source of potassium and it has 107% more potassium than watermelon - watermelon has 112mg 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 watermelon per 100 grams, however, watermelon contains more luteolin and kaempferol than fig per 100 grams.
| Figs | Watermelon | |
|---|---|---|
| Quercetin | 5.47 mg | ~ |
| luteolin | ~ | 0.46 mg |
| kaempferol | ~ | 0.45 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 watermelon contain small amounts of lutein + zeaxanthin.
| Figs | Watermelon | |
|---|---|---|
| beta-carotene | 85 UG | 303 UG |
| lutein + zeaxanthin | 9 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than watermelon per 100 grams.
| Figs | Watermelon | |
|---|---|---|
| linoleic acid | 0.144 G | 0.05 G |
| Total | 0.144 G | 0.05 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 Watermelon (Watermelon, raw) .
Figs g
()
|
Daily Values (%) |
Watermelon 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 % |
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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 watermelon or figs contain more calories in 100 grams?Watermelon has 60% less calories than fig - watermelon has 30 calories in 100g and fig has 74 calories.
Does watermelon or figs have more carbohydrates?
By weight, watermelon has 60% fewer carbohydrates than fig - watermelon has 7.6g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.