Dates vs Dried Fig: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Dates - calories, kcal, weight, nutrition
Dried fig - calories, kcal, weight, nutrition

More Calories in Dates

At first glance, you can see that in dates is more calories than in dried fig.

Dates has 277 kcal per 100g and dried fig 249 kcal per 100g so it is pretty easy to calculate that the difference is about 11%.

In dates and in dried fig most calories came from carbs.

See tables below to compare dates with dried fig in details.

Dates And Dried fig Nutrition Difference

Dried fig vs Dates: Vitamins and Minerals Comparison

per 100gDatesDried fig
Calories277 249
Carbohydrates74.97 g63.87 g
Fat0.15 g0.93 g
Dietary fiber6.7 g9.8 g
Protein1.81 g3.3 g
Calcium64 mg162 mg
Iron0.9 mg2.03 mg
Magnessium54 mg68 mg
Phosphorus62 mg15.6 mg
Potassium696 mg680 mg
Sodium1 mg10 mg
Zink0.44 mg15.6 mg
Vitaminium B1 (Thiamine)0.05 mg0.085 mg
Vitaminium B2 (riboflavin)0.06 mg0.082 mg
Vitaminium B3 (Niacin)1.61 mg0.619 mg
Vitaminium B60.249 mg0.106 mg
Vitaminium B9 (Folic acid)15 mg0.009 mg
Vitaminium K2.7 mg0.016 mg

Less protein in dates

It is aslo easy to see see that in dates is less protein than in dried fig.

There is 3.3g per 100g of dried fig and 1.81g per 100g of dates so using simple math we can see that difference is about 82%.

More carbohydrates in dates

In dates is more carbohydrates than in dried fig.

There is 63.87g/100g of carbohydrates in dried fig and 74.97g/100g in dates so let me do the math for you again - difference is about 17%.

Less fat in dates

In dates is less fats than in dried fig.

The tables above show us that there is 0.93g/100g of fats in dried fig and 0.15g/100g in dates. In this case difference is about 520%.


  • Calories277
  • Carbohydrates74.97 g
  • Fat0.15 g
  • Dietary fiber6.7 g
  • Protein1.81 g
Dates calories per:
100g | ounce | single piece | handfull | cup | half cup

Calories source

  • 97% CARBS.
  • 2% PROTEIN
  • 0% FAT

Dried fig

  • Calories249
  • Carbohydrates63.87 g
  • Fat0.93 g
  • Dietary fiber9.8 g
  • Protein3.3 g
Dried fig calories per:
100g | ounce | single piece | handfull | cup | half cup

Calories source

  • 92% CARBS
  • 5% PROTEIN
  • 3% FAT

Vitamins: dried fig vs dates

Minerals: dates vs dried fig

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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