Figs vs. Grapefruit

Nutrition comparison of Figs and Grapefruit

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

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

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

  • Fig has more niacin and Vitamin B6.
  • Fig is a great source of dietary fiber and potassium.
  • Grapefruit has 58% less sugar than fig.
  • Grapefruit is an excellent source of Vitamin C.
Detailed nutritional comparison of figs and grapefruit 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 Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.

Image of Figs src
Image of Grapefruit src

Calories and Carbs

calories

Grapefruit has 43% less calories than fig - fig has 74 calories per 100 grams and grapefruit has 42 calories.

For macronutrient ratios, figs is similar to grapefruit for protein, carbs and fat. Figs has a macronutrient ratio of 4:93:3 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Grapefruit
Protein 4% 7%
Carbohydrates 93% 91%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Grapefruit has 44% less carbohydrates than fig - fig has 19.2g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.

dietary fiber

Fig is a great source of dietary fiber and it has 81% more dietary fiber than grapefruit - fig has 2.9g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.

sugar

Grapefruit has 58% less sugar than fig - fig has 16.3g of sugar per 100 grams and grapefruit has 6.9g of sugar.

Protein

protein

Figs and grapefruit contain similar amounts of protein - fig has 0.75g of protein per 100 grams and grapefruit has 0.77g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Grapefruit is an excellent source of Vitamin C and it has 14 times more Vitamin C than fig - fig has 2mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.

Vitamin A

Grapefruit has 729% more Vitamin A than fig - fig has 7ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.

Vitamin E

Figs and grapefruit contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.

Vitamin K

Figs and grapefruit contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.

The B Vitamins

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

Figs Grapefruit
Thiamin 0.06 MG 0.043 MG
Riboflavin 0.05 MG 0.031 MG
Niacin 0.4 MG 0.204 MG
Pantothenic acid 0.3 MG 0.262 MG
Vitamin B6 0.113 MG 0.053 MG
Folate 6 UG 13 UG

Minerals

calcium

Fig has 59% more calcium than grapefruit - fig has 35mg of calcium per 100 grams and grapefruit has 22mg of calcium.

iron

Figs and grapefruit contain similar amounts of iron - fig has 0.37mg of iron per 100 grams and grapefruit has 0.08mg of iron.

potassium

Fig is a great source of potassium and it has 72% more potassium than grapefruit - fig has 232mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit per 100 grams, however, grapefruit contains more luteolin than fig per 100 grams.

Figs Grapefruit
Quercetin 5.47 mg 0.33 mg
luteolin ~ 0.6 mg
kaempferol ~ 0.01 mg
myricetin ~ 0.01 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 grapefruit contain small amounts of lutein + zeaxanthin.

Figs Grapefruit
beta-carotene 85 UG 686 UG
lutein + zeaxanthin 9 UG 5 UG
alpha-carotene ~ 3 UG
lycopene ~ 1419 UG

Omega-3 and Omega-6

omega 6s

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

Figs Grapefruit
linoleic acid 0.144 G 0.029 G
Total 0.144 G 0.029 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 Grapefruit (Grapefruit, raw, pink and red, all areas) .

Figs 64g

( large )
Daily Values (%)

Grapefruit 230g

( cup sections, with juice )
47KCAL 2%
calories 106%
97KCAL 5%
12G 5%
carbohydrates 108%
25G 10%
1.9G 7%
dietary fiber 95%
3.7G 15%
10G sugar 60% 16G
0.19G 0.3%
total fat 68%
0.32G 1%
0.04G 0.2%
saturated fat 25%
0.05G 0.3%
0.04G monounsaturated fat 25% 0.05G
0.09G 12% polyunsaturated fat 0.08G
>999% sodium
Vitamins and Minerals
4.5UG 1%
Vitamin A >999%
133UG 19%
1.3MG 2%
Vitamin C >999%
72MG 96%
22MG 2%
calcium 132%
51MG 5%
0.24MG 1%
33% iron
0.18MG 1%
11MG 4%
magnesium 91%
21MG 7%
148MG 7%
potassium 110%
311MG 14%
0.04MG 4%
thiamin (Vit B1) 150%
0.1MG 9%
0.03MG 3%
riboflavin (Vit B2) 133%
0.07MG 7%
0.26MG 2%
niacin (Vit B3) 81%
0.47MG 3%
0.07MG 6%
Vitamin B6 71%
0.12MG 9%
0.19MG 4%
pantothenic acid (Vit B5) 216%
0.6MG 12%
3.8UG 1%
folate (Vit B9) 689%
30UG 8%
0.07MG 1%
Vitamin E 328%
0.3MG 2%
3UG 3%
>999% Vitamin K
0.48G 1%
protein 275%
1.8G 4%
3MG 1%
choline 500%
18MG 4%
0.04MG 4%
copper 75%
0.07MG 6%
0.08MG 5%
60% manganese
0.05MG 3%
9MG 1%
phosphorus 356%
41MG 6%
0.13UG 0.2%
selenium 77%
0.23UG 0.4%
0.1MG 1%
zinc 60%
0.16MG 2%
51G Water 298% 203G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does figs or grapefruit contain more calories in 100 grams?
Grapefruit has 40% less calories than fig - fig has 74 calories in 100g and grapefruit has 42 calories.

Does figs or grapefruit have more carbohydrates?
By weight, grapefruit has 40% fewer carbohydrates than fig - fig has 19.2g of carbs for 100g and grapefruit has 10.7g of carbohydrates.