Figs vs. Pistachio

Nutrition comparison of Figs and Pistachio


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

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

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

  • Both pistachio and figs are high in dietary fiber and potassium.
  • Pistachio has 52% less sugar than fig.
  • Pistachio has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Pistachio is an excellent source of calcium, iron and protein.
Detailed nutritional comparison of figs and pistachio 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Figs src
Image of Pistachio src

Calories and Carbs

calories

Pistachio is high in calories and fig has 87% less calories than pistachio - pistachio has 572 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 pistachio per calorie. Figs has a macronutrient ratio of 4:93:3 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Pistachio
Protein 4% 14%
Carbohydrates 93% 19%
Fat 3% 68%
Alcohol ~ ~

carbohydrates

Fig has 32% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and fig has 19.2g of carbohydrates.

dietary fiber

Both pistachio and figs are high in dietary fiber. Pistachio has 255% more dietary fiber than fig - pistachio has 10.3g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.

sugar

Pistachio has 52% less sugar than fig - pistachio has 7.7g of sugar per 100 grams and fig has 16.3g of sugar.

Protein

protein

Pistachio is an excellent source of protein and it has 27 times more protein than fig - pistachio has 21.1g of protein per 100 grams and fig has 0.75g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and fig has 99% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and fig has 0.06g of saturated fat.

Vitamins

Vitamin C

Pistachio and figs contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.

Vitamin A

Pistachio and figs contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.

Vitamin E

Pistachio has 18 times more Vitamin E than fig - pistachio has 2.2mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.

Vitamin K

Pistachio and figs contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.

The B Vitamins

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

Figs Pistachio
Thiamin 0.06 MG 0.695 MG
Riboflavin 0.05 MG 0.234 MG
Niacin 0.4 MG 1.373 MG
Pantothenic acid 0.3 MG 0.513 MG
Vitamin B6 0.113 MG 1.122 MG
Folate 6 UG 51 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has 206% more calcium than fig - pistachio has 107mg of calcium per 100 grams and fig has 35mg of calcium.

iron

Pistachio is an excellent source of iron and it has 989% more iron than fig - pistachio has 4mg of iron per 100 grams and fig has 0.37mg of iron.

potassium

Both pistachio and figs are high in potassium. Pistachio has 334% more potassium than fig - pistachio has 1007mg 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 pistachio contain significant amounts of beta-carotene.

Figs Pistachio
beta-carotene 85 UG 159 UG
lutein + zeaxanthin 9 UG 1160 UG

Omega-3 and Omega-6

omega 6s

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

Figs Pistachio
linoleic acid 0.144 G 13.125 G
other omega 6 ~ 0.005 G
Total 0.144 G 13.13 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 Pistachio .

Note: The specific food items compared are: Figs (Figs, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does pistachio or figs contain more calories in 100 grams?
Pistachio is high in calories and fig has 90% less calories than pistachio - pistachio has 572 calories in 100g and fig has 74 calories.

Does pistachio or figs have more carbohydrates?
By weight, fig has 30% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and fig has 19.2g of carbohydrates.

Does pistachio or figs contain more calcium?
Pistachio is a rich source of calcium and it has 210% more calcium than fig - pistachio has 107mg of calcium in 100 grams and fig has 35mg of calcium.

Does pistachio or figs contain more iron?
Pistachio is an abundant source of iron and it has 990% more iron than fig - pistachio has 4mg of iron in 100 grams and fig has 0.37mg of iron.

Does pistachio or figs contain more potassium?
Both pistachio and figs are high in potassium. Pistachio has 330% more potassium than fig - pistachio has 1007mg of potassium in 100 grams and fig has 232mg of potassium.

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