Figs vs. Sweet Potatoes

Nutrition comparison of Figs and Sweet Potatoes


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

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

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

  • Both sweet potatoes and figs are high in dietary fiber and potassium.
  • Sweet potato has 74% less sugar than fig.
  • Sweet potato has more pantothenic acid.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of figs and sweet potatoes 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 Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Figs src
Image of Sweet Potatoes src

Calories and Carbs

calories

Sweet potatoes and figs contain similar amounts of calories - sweet potato has 86 calories per 100 grams and fig has 74 calories.

For macronutrient ratios, figs is similar to sweet potatoes for protein, carbs and fat. Figs has a macronutrient ratio of 4:93:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Sweet Potatoes
Protein 4% 7%
Carbohydrates 93% 92%
Fat 3% 1%
Alcohol ~ ~

carbohydrates

Sweet potatoes and figs contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and fig has 19.2g of carbohydrates.

The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.

dietary fiber

Both sweet potatoes and figs are high in dietary fiber. Sweet potato is very similar to fig for dietary fiber - sweet potato has 3g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.

sugar

Sweet potato has 74% less sugar than fig - sweet potato has 4.2g of sugar per 100 grams and fig has 16.3g of sugar.

Protein

protein

Sweet potatoes and figs contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and fig has 0.75g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Sweet potatoes and figs contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 100 times more Vitamin A than fig - sweet potato has 709ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.

Vitamin E

Sweet potatoes and figs contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.

Vitamin K

Sweet potatoes and figs contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.

The B Vitamins

Sweet potato has more pantothenic acid. Both figs and sweet potatoes contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.

Figs Sweet Potatoes
Thiamin 0.06 MG 0.078 MG
Riboflavin 0.05 MG 0.061 MG
Niacin 0.4 MG 0.557 MG
Pantothenic acid 0.3 MG 0.8 MG
Vitamin B6 0.113 MG 0.209 MG
Folate 6 UG 11 UG

Minerals

calcium

Sweet potatoes and figs contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and fig has 35mg of calcium.

iron

Sweet potatoes and figs contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and fig has 0.37mg of iron.

potassium

Both sweet potatoes and figs are high in potassium. Sweet potato has 45% more potassium than fig - sweet potato has 337mg 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,

Figs Sweet Potatoes
Quercetin 5.47 mg 0.01 mg
apigenin ~ 0.01 mg
luteolin ~ 0.02 mg
kaempferol ~ 0.01 mg
myricetin ~ 0.03 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,

Figs Sweet Potatoes
beta-carotene 85 UG 8509 UG
lutein + zeaxanthin 9 UG ~
alpha-carotene ~ 7 UG

Omega-3 and Omega-6

omega 6s

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

Figs Sweet Potatoes
linoleic acid 0.144 G 0.013 G
Total 0.144 G 0.013 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 Sweet Potatoes .

Note: The specific food items compared are: Figs (Figs, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .

Figs g

()
Daily Values (%)

Sweet Potatoes g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does sweet potatoes or figs contain more calories in 100 grams?
Sweet potatoes and figs contain similar amounts of calories - sweet potato has 86 calories in 100g and fig has 74 calories.

Does sweet potatoes or figs have more carbohydrates?
By weight, sweet potatoes and figs contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.

Does sweet potatoes or figs contain more potassium?
Both sweet potatoes and figs are high in potassium. Sweet potato has 50% more potassium than fig - sweet potato has 337mg of potassium in 100 grams and fig has 232mg of potassium.