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.
Detailed nutritional comparison of figs and watermelon 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 Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.


Image of Figs src
Image of Watermelon src

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 heavier in carbs and similar to watermelon for protein and fat. Figs has a macronutrient ratio of 4:93:3 and for watermelon, 7:88:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Watermelon
Protein 4% 7%
Carbohydrates 93% 88%
Fat 3% 5%
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 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 Watermelon .

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

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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.