Dates vs Figs — Health Impact and Nutrition Comparison

by Jack Yacoubian | Last updated on March 27, 2024

Medically reviewed by Astghik Baghinyan

Summary

Dates are 4 times higher in calories, carbohydrates, and sugar, while figs are 3 times higher in dietary fiber.

However, dates have a lower glycemic index value and are richer in most vitamins and minerals. Compared to figs, dates contain higher levels of B-complex vitamins. They also contain approximately 3 times more potassium, magnesium, copper, and iron, as well as 4 times more phosphorus and 2 times more manganese.

Introduction

Dates come from date palm trees that grow up to 23 meters high. They are native to North Africa, the Middle East, and southern Asia but are currently also cultivated in subtropical regions. The cultivation and consumption of dates date back to 6000 BC in the Arabian regions.

Dates are a staple in the diets and cuisines of nearly all Middle Eastern and North African regions. Arab communities rely on dates as a dietary component because consuming dates helps alleviate thirst and provides an energy boost. Dates are easily available in the area as they grow in arid regions.

When it comes to their appearance, figs come in a variety of colors and sizes. They have a sack-shaped form and a soft interior filled with tiny seeds. The sizes of figs can range from small to large sacks, and the common colors include green and dark purple. Figs are native to the Middle East and Western Asia.

Fig consumption dates back to around 9000 BC, as fossils containing remnants of figs have been discovered. Figs were highly regarded fruits in ancient Greece and Rome.

The fig tree is a dioecious tree, meaning that there are separate pollen-carrying trees and seed-carrying trees. A specific wasp is necessary for carrying the pollen from one tree to another. However, with agricultural advancements, the presence of the wasp is no longer necessary for pollinating seed-bearing trees. Consequently, the fig tree has been able to spread and grow worldwide due to these agricultural advancements.

This article will discuss the differences between dates and figs by referring to their nutritional content, health impact, and usage.

Use

Dates are considered one of the essential foods consumed in Middle Eastern and North African cuisines due to their high carbohydrate content, primarily sugar, and potassium. The potassium in dates acts as a water retainer in the body, enabling individuals living in arid environments to withstand thirst for longer durations.

Dates are also highly regarded in the sports industry as an efficient pre-workout sugar booster, providing the body with a significant energy boost. They can be incorporated into shakes by mixing them with milk, bananas, and cocoa powder, resulting in a highly nutritious beverage. However, if a workout is not planned following the consumption of this shake, one must be cautious of the high caloric intake.

Dates are commonly consumed fresh or dried, while figs are typically enjoyed in their raw form, although dried versions and jams are also popular.

When consuming fig jam, it is important to consider its sugar and caloric content. Dried figs have a variety of uses. They can be eaten as a snack or used as a garnish or topping in European fusion salads.

Figs have a shorter shelf life compared to dates as they ripen relatively faster.

Nutritional Content Comparison

In this section, we will be comparing the nutritional values of raw figs and Deglet Noor dates.

The common serving size for figs is 50 grams, which is equivalent to one medium-sized fig. The serving size for fresh dates is slightly smaller and equals around 2-6 figs. One date weighs only 7.1 grams; hence, 2-6 dates will make up a 40-gram serving.

To make the comparison easier, we will be comparing 100-gram servings of each.

Macronutrients and Calories

As can be observed from the macronutrient comparison charts below, dates and figs are very different in their compositions. Whereas figs consist of 79% of water and 19% carbs, dates consist of 75% carbs and 21% water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Figs

Protein: 0.75 g

Fats: 0.3 g

Carbs: 19.18 g

Water: 79.11 g

Other: 0.66 g

Dates

Protein: 2.45 g

Fats: 0.39 g

Carbs: 75.03 g

Water: 20.53 g

Other: 1.6 g

Contains more WaterWater

+285.3%

Contains more ProteinProtein	+226.7%
Contains more FatsFats	+30%
Contains more CarbsCarbs	+291.2%
Contains more OtherOther	+142.4%

Calories

Figs are about 4 times lower in calories compared to dates.

Dates contain approximately 282 calories per 100 grams, while figs contain about 74 calories. However, keep in mind that a single serving of dates is usually lower than that of figs.

Carbohydrates

Figs contain approximately 4 times lower amounts of carbs compared to dates.

Per 100-gram serving, gigs contain around 19.18 grams of carbs, whereas dates contain about 75 grams of carbs.

Dietary fibers

Dates are 3 times richer in dietary fibers compared to figs.

Per 100-gram serving, dates contain 8 grams of dietary fiber, while figs contain only 2.9 grams.

Sugars

The sugar content of dates is around 4 times higher than that of figs.

Per 100-gram serving, dates contain 63.35 grams of sugar, whereas figs contain around 16.26 grams.

Protein and Fats

The protein and fat content of both dates and figs are negligible.

Vitamin Content Comparison

Generally, dates are richer in most vitamins compared to figs. Dates contain more B-complex vitamins, such are vitamin B3, vitamin B5, and vitamin B6.

They both also have small amounts of other vitamins, although a single serving won't be enough to fill the daily recommended needs for most of these vitamins.

The graphs below demonstrate visual comparisons for the vitamin contents but keep in mind that they are given for 300-gram servings, not serving sizes.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Figs

Dates

Contains more Vitamin CVitamin C	+400%
Contains more Vitamin AVitamin A	+1320%
Contains more Vitamin EVitamin E	+120%
Contains more Vitamin B1Vitamin B1	+15.4%
Contains more Vitamin KVitamin K	+74.1%

Contains more Vitamin B2Vitamin B2	+32%
Contains more Vitamin B3Vitamin B3	+218.5%
Contains more Vitamin B5Vitamin B5	+96.3%
Contains more Vitamin B6Vitamin B6	+46%
Contains more FolateFolate	+216.7%
Contains more CholineCholine	+34%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Mineral Content Comparison

Dates generally contain more minerals than figs, as well. Per the same serving amount, dates contain more copper, manganese, iron, magnesium, phosphorus, and potassium. However, again, keep in mind that the single serving of dates is usually lower than that of figs.

Compared to figs, dates are around 3 times richer in potassium, magnesium, copper, and iron, as well as 4 times richer in phosphorus and 2 times richer in manganese.

They both also contain various amounts of other minerals.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Figs

Dates

Contains less SodiumSodium

-50%

Contains more MagnesiumMagnesium	+152.9%
Contains more CalciumCalcium	+11.4%
Contains more PotassiumPotassium	+182.8%
Contains more IronIron	+175.7%
Contains more CopperCopper	+194.3%
Contains more ZincZinc	+93.3%
Contains more PhosphorusPhosphorus	+342.9%
Contains more ManganeseManganese	+104.7%
Contains more SeleniumSelenium	+1400%

Glycemic Index

Figs have a glycemic index of 61, which is considered a medium glycemic index value. In contrast, dates have a lower glycemic index of 36, classifying them as low glycemic index foods.

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism.

Based on our calculations, the PRAL values of dates and figs are -11.9 and -4.9, respectively, which means that dates have a greater potential to alkalize the body.

Health Impact

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Based on this study, Brazilian dates were found to have the ability to effectively inhibit the activity of angiotensin-converting enzyme (ACE). This means that dates may be able to reduce arterial blood pressure, similar to some antihypertensive drugs like Captopril and Lisinopril. Furthermore, inhibiting ACE may help to reduce cardiac remodeling, which refers to morphological and functional changes in the myocardium (1).

Fig also possesses antihypertensive effects, and though the exact mechanisms behind these effects are yet to be fully understood, there is no denying that fig can be a valuable addition to your diet (2).

The consumption of dates is a natural and delicious way to help reduce the risk of atherosclerosis. Studies have shown that the nutrients found in dates can decrease LDL levels, commonly known as "bad" cholesterol, while simultaneously reducing oxidative stress within the body (1).

According to this study, consuming figs may also improve the lipid profile by reducing total cholesterol, triglycerides, LDL ("bad" cholesterol) and increasing HDL ("good" cholesterol") levels in the blood (3).

It should be noted that physical activity is a crucial component of a healthy lifestyle, in addition to a balanced diet, and plays a significant role in preventing chronic diseases such as cardiovascular disease (4).

Diabetes

Dates have anti-diabetic properties attributed to the flavonoids present in them. These flavonoids are known to decrease the uptake of glucose from the intestinal tract (5).

Figs also provide anti-diabetic properties due to Abscisic acid, a phytohormone found in figs. Researchers have found that individuals who consumed Abscisic acid had a better regulation of glucose balance in the blood than those who did not. Additionally, this phytohormone has been found to reduce the insulin index, thus decreasing the risks associated with developing insulin-resistant diabetes (6).

Cancer

Anti-tumor properties have also been observed in dates, which research attributes to the presence of beta D-glucan (7).

Though, as of now, the fig itself has not been found to provide anti-tumor properties, evidence suggests that components found in fig latex and fig leaves (including sitosterols, palmitoyl, and linoleyl) have been linked with anti-tumor properties. These components have shown activity in inhibiting the proliferation of cancer cells (8).

Inflammation

Anti-inflammatory properties associated with dates have been observed in patients with arthritis (9).

Figs contain Luteolin, which is a compound known for its anti-inflammatory properties that also acts as a neuroprotective agent (10).

Nephroprotection – Kidney Protection

Dates exhibit nephroprotective characteristics, also known as kidney protection, attributed to their antioxidant components. Studies have shown that after kidney impairment, the antioxidants present in dates effectively reduce the levels of creatinine and urea in the blood, leading to improved filtration (11).

No similar properties have been observed in figs regarding kidney protection.

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: March 27, 2024

Medically reviewed by Astghik Baghinyan

Infographic

Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison

Figs

Saturated Fat: Sat. Fat 0.06 g

Monounsaturated Fat: Mono. Fat 0.066 g

Polyunsaturated fat: Poly. Fat 0.144 g

Dates

Saturated Fat: Sat. Fat 0.032 g

Monounsaturated Fat: Mono. Fat 0.036 g

Polyunsaturated fat: Poly. Fat 0.019 g

Contains more Mono. FatMonounsaturated Fat	+83.3%
Contains more Poly. FatPolyunsaturated fat	+657.9%

Contains less Sat. FatSaturated Fat

-46.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in price
Lower in Saturated Fat
Lower in Glycemic Index
Rich in minerals
Lower in Cholesterol	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	74kcal	282kcal
Protein	0.75g	2.45g
Fats	0.3g	0.39g
Vitamin C	2mg	0.4mg
Net carbs	16.28g	67.03g
Carbs	19.18g	75.03g
Magnesium	17mg	43mg
Calcium	35mg	39mg
Potassium	232mg	656mg
Iron	0.37mg	1.02mg
Sugar	16.26g	63.35g
Fiber	2.9g	8g
Copper	0.07mg	0.206mg
Zinc	0.15mg	0.29mg
Phosphorus	14mg	62mg
Sodium	1mg	2mg
Vitamin A	142IU	10IU
Vitamin A	7µg	0µg
Vitamin E	0.11mg	0.05mg
Manganese	0.128mg	0.262mg
Selenium	0.2µg	3µg
Vitamin B1	0.06mg	0.052mg
Vitamin B2	0.05mg	0.066mg
Vitamin B3	0.4mg	1.274mg
Vitamin B5	0.3mg	0.589mg
Vitamin B6	0.113mg	0.165mg
Vitamin K	4.7µg	2.7µg
Folate	6µg	19µg
Choline	4.7mg	6.3mg
Saturated Fat	0.06g	0.032g
Monounsaturated Fat	0.066g	0.036g
Polyunsaturated fat	0.144g	0.019g
Tryptophan	0.006mg	0.012mg
Threonine	0.024mg	0.043mg
Isoleucine	0.023mg	0.049mg
Leucine	0.033mg	0.084mg
Lysine	0.03mg	0.066mg
Methionine	0.006mg	0.022mg
Phenylalanine	0.018mg	0.05mg
Valine	0.028mg	0.071mg
Histidine	0.011mg	0.032mg
Fructose		19.56g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low Glycemic Index diet

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

12%

Minerals Daily Need Coverage Score

11%

29%

Comparison summary

Which food is lower in Sugar?

Figs is lower in Sugar (difference - 47.09g)

Which food contains less Sodium?

Figs contains less Sodium (difference - 1mg)

Which food is cheaper?

Figs is cheaper (difference - $1.4)

Which food is lower in Saturated Fat?

Dates is lower in Saturated Fat (difference - 0.028g)

Which food is lower in glycemic index?

Dates is lower in glycemic index (difference - 19)

Which food is richer in minerals?

Dates is relatively richer in minerals

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.