Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Figs
  5. Compare
  6. Figs vs. Dates

Figs vs. Dates — In-Depth Nutrition Comparison

Compare

What are the main differences between figs and dates?

  • Dates have more fiber, copper, potassium, iron, phosphorus, magnesium, manganese, vitamin B5, vitamin B3, and selenium than figs.
  • Dates' daily need coverage for fiber is 20% higher.
  • Figs have a higher glycemic index (61) than dates (42).

We used Figs, raw and Dates, deglet noor types in this comparison.

Infographic

Figs vs Dates infographic
Infographic link

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
Figs
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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%

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
Figs
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 6.7% 0% 2.3% 2.2% 15% 12% 7.5% 18% 26% 0% 12% 4.5%
Dates
Dates
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Dates DV% diff.
Fructose 19.56g 24%
Fiber 2.9g 8g 20%
Carbs 19.18g 75.03g 19%
Copper 0.07mg 0.206mg 15%
Potassium 232mg 656mg 12%
Calories 74kcal 282kcal 10%
Iron 0.37mg 1.02mg 8%
Phosphorus 14mg 62mg 7%
Magnesium 17mg 43mg 6%
Manganese 0.128mg 0.262mg 6%
Vitamin B5 0.3mg 0.589mg 6%
Selenium 0.2µg 3µg 5%
Vitamin B3 0.4mg 1.274mg 5%
Vitamin B6 0.113mg 0.165mg 4%
Protein 0.75g 2.45g 3%
Folate 6µg 19µg 3%
Vitamin C 2mg 0.4mg 2%
Vitamin K 4.7µg 2.7µg 2%
Zinc 0.15mg 0.29mg 1%
Vitamin A 7µg 0µg 1%
Vitamin B1 0.06mg 0.052mg 1%
Vitamin B2 0.05mg 0.066mg 1%
Polyunsaturated fat 0.144g 0.019g 1%
Protein per 100 calories 1g 0.87g N/A
Calories per 10 g protein 987kcal 1151kcal N/A
Weight per 100 calories 135g 35g N/A
Fats 0.3g 0.39g 0%
Net carbs 16.28g 67.03g N/A
Calcium 35mg 39mg 0%
Sugar 16.26g 63.35g N/A
Sodium 1mg 2mg 0%
Vitamin E 0.11mg 0.05mg 0%
Choline 4.7mg 6.3mg 0%
Saturated fat 0.06g 0.032g 0%
Monounsaturated fat 0.066g 0.036g 0%
Tryptophan 0.006mg 0.012mg 0%
Threonine 0.024mg 0.043mg 0%
Isoleucine 0.023mg 0.049mg 0%
Leucine 0.033mg 0.084mg 0%
Lysine 0.03mg 0.066mg 0%
Methionine 0.006mg 0.022mg 0%
Phenylalanine 0.018mg 0.05mg 0%
Valine 0.028mg 0.071mg 0%
Histidine 0.011mg 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Dates
Dates
4
2% 75% 21%
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%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
2
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Dates
Dates
1
37% 41% 22%
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%

People also compare

Figs
Figs vs Figs
Figs
Figs
Figs vs Pomegranate
Pomegranate
Figs
Figs vs Pomegranate
Pomegranate
Prunes
Prunes vs Jujube
Jujube
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients
  2. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.