Dates vs Figs — Health Impact and Nutrition Comparison

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

Dates

4

Protein: 2.45 g

Fats: 0.39 g

Carbs: 75.03 g

Water: 20.53 g

Other: 1.6 g

Figs

1

Protein: 0.75 g

Fats: 0.3 g

Carbs: 19.18 g

Water: 79.11 g

Other: 0.66 g

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

Contains more WaterWater

+285.3%

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.

Dates

6

100 g 300 g 1 date, pitted - 7.1g1 cup, chopped - 147g

Figs

5

100 g 300 g

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%

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

~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.

Dates

9

100 g 300 g 1 date, pitted - 7.1g1 cup, chopped - 147g

Figs

1

100 g 300 g

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%

Contains less SodiumSodium

-50%

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.

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.