Figs vs. Pine Nut
Nutrition comparison of Figs and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and pine nut:
- Both pine nut and figs are high in dietary fiber and potassium.
- Fig has signficantly less saturated fat than pine nut.
- Pine nut has 3.5 times less sugar than fig.
- Pine nut has more thiamin, riboflavin, niacin and folate.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of iron and protein.
USDA sources for nutritional information: Figs (Figs, raw) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pine nut is high in calories and fig has 89% less calories than pine nut - pine nut has 673 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Figs has a macronutrient ratio of 4:93:3 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Pine Nut | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 93% | 7% |
| Fat | 3% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 32% less carbohydrates than fig - pine nut has 13.1g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both pine nut and figs are high in dietary fiber. Pine nut has 28% more dietary fiber than fig - pine nut has 3.7g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Pine nut has 3.5 times less sugar than fig - pine nut has 3.6g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 17 times more protein than fig - pine nut has 13.7g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Fig has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Pine nut and figs contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Pine nut and figs contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 83 times more Vitamin E than fig - pine nut has 9.3mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Pine nut has 10 times more Vitamin K than fig - pine nut has 53.9ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, niacin and folate. Both figs and pine nut contain significant amounts of pantothenic acid and Vitamin B6.
| Figs | Pine Nut | |
|---|---|---|
| Thiamin | 0.06 MG | 0.364 MG |
| Riboflavin | 0.05 MG | 0.227 MG |
| Niacin | 0.4 MG | 4.387 MG |
| Pantothenic acid | 0.3 MG | 0.313 MG |
| Vitamin B6 | 0.113 MG | 0.094 MG |
| Folate | 6 UG | 34 UG |
Minerals
calcium
Fig has 119% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Pine nut is an excellent source of iron and it has 13 times more iron than fig - pine nut has 5.5mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both pine nut and figs are high in potassium. Pine nut has 157% more potassium than fig - pine nut has 597mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
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 pine nut contain small amounts of lutein + zeaxanthin.
| Figs | Pine Nut | |
|---|---|---|
| beta-carotene | 85 UG | 17 UG |
| lutein + zeaxanthin | 9 UG | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than fig per 100 grams.
| Figs | Pine Nut | |
|---|---|---|
| linoleic acid | 0.144 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.144 G | 33.202 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 (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pine nut or figs contain more calories in 100 grams?Pine nut is high in calories and fig has 90% less calories than pine nut - pine nut has 673 calories in 100g and fig has 74 calories.
Does pine nut or figs have more carbohydrates?
By weight, pine nut has 30% fewer carbohydrates than fig - pine nut has 13.1g of carbs for 100g and fig has 19.2g of carbohydrates.
Does pine nut or figs contain more iron?
Pine nut is an abundant source of iron and it has 13 times more iron than fig - pine nut has 5.5mg of iron in 100 grams and fig has 0.37mg of iron.
Does pine nut or figs contain more potassium?
Both pine nut and figs are high in potassium. Pine nut has 160% more potassium than fig - pine nut has 597mg of potassium in 100 grams and fig has 232mg of potassium.