Dates vs Figs - Health Impact and Nutrition Comparison

Summary

Dates have a lower glycemic index, richer in fibers, potassium, copper, magnesium, and vitamins B5, B6, and folate. On the other hand, figs are lower in calories, carbohydrates, and sugars, richer in vitamins C, K, and A. The amount of fat and protein in both is negligible.

Introduction

Dates come from date palm trees that are long trees that can grow up to 23m high. They are native to North Africa, the middle east, and southern Asia. Currently, they are also planted in subtropical regions. The cultivation and consumption dates date back to 6000BC in the Arabian regions.

Dates are part of nearly all middle eastern and north African diets and cuisines. Arab communities depend on dates in their diet because consuming dates reduces the feeling of thirst and gives an energy boost. It is high in calories and sugar and is abundant, given that it is grown in the Arabian dry regions.

Figs have a variety of colors and sizes, and they come in a sack-shaped form. It has a soft inside filled with tiny seeds and has a sweet taste. Their size can range from small to large sacks, and the usual colors are green and dark purple. They are native to the middle east and western Asia.

Fig consumption dates back to around 9000 BC as fossils were found that contained remnants of figs.

They were famous fruits that they consumed in ancient Greece and Rome.

The fig tree is a dioecious tree, meaning that a pollen-carrying tree and a seed are carrying a tree. A specific wasp is necessary to carry the pollen from one tree to another. However, with agricultural advancement, the wasp is not necessary to pollinate the seed-bearing trees, thus removing the wasp from the tree's life cycle. The agricultural advancement made the fig tree dispersed all around the world.

This article will discuss the nutritional content, vitamin, and mineral contents, their health impact, and usages.

Nutritional content comparison

The nutritional content is compared on the basis of 100g of both dates and figs. However, they have different serving sizes. The serving size of dates is 7.1g which is equivalent to 1 date, and that of figs is 50g, equivalent to 1 medium fig.

Glycemic index

Figs are classified as medium glycemic foods with a glycemic index of 61. On the other hand, Dates have a lower glycemic index and are classified as low glycemic foods with a glycemic index of 36.

Calories

Dates have 282 calories per 100g. Comparatively, figs have 74 calories.

Figs are lower in calories.

Fats

The fat content of both dates and figs is negligible.

Carbohydrates

Figs contain lower amounts of carbohydrates relative to dates. The carbohydrate content of figs is 19.18g, and the carbohydrate content of dates is 75g.

Dietary fibers

Dates contain 8g of dietary fibers compared to figs which contain 2.9g—making dates richer in dietary fibers.

Sugars

The sugar content of dates is relatively higher compared to the sugar content of figs. Dates have 63.35g of sugars, whereas figs 16.26g.

Protein

The protein content of both dates and figs is negligible.

Vitamin content comparison

The main vitamin composition of dates per 100g is as follows:

• Vitamin C: 0.4mg
• Vitamin B6: 0.165mg
• Vitamin B5: 0.59mg
• Folate: 19mcg
• Vitamin K: 2.7mcg

The main vitamin composition of figs per 100g is as follows:

• Vitamin C: 2mg
• Vitamin K: 4.7mcg
• Vitamin A: 142IU
• Folate: 6mcg

Relatively, Figs are richer in vitamin C, K, and A. On the other hand, dates are richer in folate, vitamin B5, and B6.

Vitamin Comparison

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

Dates

5

:

5

Common fig

Contains more Vitamin B2 +32%

Contains more Vitamin B3 +218.5%

Contains more Vitamin B5 +96.3%

Contains more Vitamin B6 +46%

Contains more Folate +216.7%

Contains more Vitamin A +1320%

Contains more Vitamin E +120%

Contains more Vitamin C +400%

Contains more Vitamin B1 +15.4%

Contains more Vitamin K +74.1%

Dates

Common fig

Contains more Vitamin B2 +32%

Contains more Vitamin B3 +218.5%

Contains more Vitamin B5 +96.3%

Contains more Vitamin B6 +46%

Contains more Folate +216.7%

Contains more Vitamin A +1320%

Contains more Vitamin E +120%

Contains more Vitamin C +400%

Contains more Vitamin B1 +15.4%

Contains more Vitamin K +74.1%

Mineral content comparison

Dates and figs have different distributions of minerals.

Dates are rich in potassium, 656mg per 100g, where the daily requirement is 4000mg. This makes dates highly rich in potassium. On the other hand, figs contain 232mg of potassium, nearly ⅓ of the content compared to dates.

Dates are also richer by approximately two and a half folds in magnesium compared to figs. The magnesium content is 43mg for dates and 17mg for figs, where the daily recommendation is 400mg for men and 310mg for women.

Dates contain 0.206mg of copper, compared to figs that have negligible amounts of copper. The daily recommendation for copper is 1.4mg for men and 1.1mg for women.

Dates and figs have approximately similar amounts of calcium, 39mg for dates and 35mg for figs. However, it is somehow higher in dates, compared to the daily recommended value, which is around 1000mg. They are both considered similar.

Mineral Comparison

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

Dates

7

:

1

Common fig

Contains more Calcium +11.4%

Contains more Iron +175.7%

Contains more Magnesium +152.9%

Contains more Phosphorus +342.9%

Contains more Potassium +182.8%

Contains more Zinc +93.3%

Contains more Copper +194.3%

Contains less Sodium -50%

Dates

Common fig

Contains more Calcium +11.4%

Contains more Iron +175.7%

Contains more Magnesium +152.9%

Contains more Phosphorus +342.9%

Contains more Potassium +182.8%

Contains more Zinc +93.3%

Contains more Copper +194.3%

Contains less Sodium -50%

Health impact

Diabetes

Dates have anti-diabetic properties due to the flavonoids present in them. These flavonoids decrease the uptake of glucose from the intestinal tract. (1)

Figs also have anti-diabetic properties due to Abscisic acid, which is a phytohormone present in figs. They observed that abscisic acid regulated glucose balance in the blood better in individuals who had consumed abscisic acid than individuals who didn't. In addition, it has effects on lowering the insulin index, decreasing the risks of developing insulin-resistant diabetes, diabetes type 2. (2)

Cancer

Dates have anti-tumor activities due to beta D-glucan that are present in them. (3)

Although the fig itself doesn't have anti-tumor properties, until now, based on evidence, fig latex components and fig leaf components have proven to have anti-tumor properties. These components are sitosterols, palmitoyl, and linoleyl. They have activity in inhibiting cancer cell proliferation. (4)

Inflammation

Dates have anti-inflammatory properties that are observed in patients who have arthritis. (5)

Figs contain Luteolin which has anti-inflammatory properties and acts as a neuroprotective agent. (6)

Nephroprotection - Kidney Protection

Dates have nephroprotective characteristics, also known as kidney protection, which are due to their antioxidant components. After having kidney impairment, they observed that the antioxidant present in dates had reduced the creatinine and urea levels in the blood and improved filtration. (7)

No similar properties were observed in figs.

Usages

Dates are considered one of the essential foods consumed in middle eastern and north African cuisines, as they are high in carbohydrates, mainly sugar and potassium. The potassium acts as a water retainer in the body. It prevents people from living in arid environments to withstand thirst for longer durations.

Dates are also considered in the sports industry as a very efficient pre-workout sugar booster to give the body a boost of energy. We can make it into shakes mixed with milk, bananas, cocoa powder, making it highly nutritious. However, suppose a workout is not going to be followed after consuming this shake. In that case, one must be careful of the high caloric intake.

Dates can also be consumed dried; however, the nutritional content will vary.

Figs have a lower shelf life compared to dates, as it ripens relatively faster.

Figs can be eaten raw or dried and are made into jams.

Dried figs have a variety of uses. We can eat them, and they are used as a garnish or topping over European fusion salads.

When consuming fig jam, We must consider the sugar and caloric content.

References

1. https://pubmed.ncbi.nlm.nih.gov/22761049/
2. https://diabetes.diabetesjournals.org/content/67/Supplement_1/791-P
3. https://pubmed.ncbi.nlm.nih.gov/15298775/
4. https://pubmed.ncbi.nlm.nih.gov/11473446/
5. https://www.researchgate.net/profile/Doha_Mohamed/publication/265988289
6. https://pubmed.ncbi.nlm.nih.gov/26361743/
7. https://www.tandfonline.com/doi/full/10.1080/13880200701739322