Dates vs Figs: All Nutritional Differences

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

Dates - calories, kcal, weight, nutrition
Figs - calories, kcal, weight, nutrition

More Calories in Dates

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

Dates has 277 kcal per 100g and fig 74 kcal per 100g so it is pretty easy to calculate that the difference is about 274%.

In dates and in fig most calories came from carbs.

See tables below to compare dates with fig in details.

Dates And Fig Nutrition Difference

Fig vs Dates: Vitamins and Minerals Comparison

per 100gDatesFigs
Calories277 74
Carbohydrates74.97 g19.18 g
Fat0.15 g0.3 g
Dietary fiber6.7 g2.9 g
Protein1.81 g0.75 g
Calcium64 mg35 mg
Iron0.9 mg0.37 mg
Magnessium54 mg17 mg
Potassium696 mg232 mg
Sodium1 mg1 mg
Zink0.44 mg0.15 mg
Vitaminium B1 (Thiamine)0.05 mg0.06 mg
Vitaminium B2 (riboflavin)0.06 mg0.05 mg
Vitaminium B3 (Niacin)1.61 mg0.4 mg
Vitaminium B50.805 mg0.3 mg
Vitaminium B60.249 mg0.113 mg
Vitaminium B9 (Folic acid)15 mg6 mg
Vitaminium K2.7 mg4.7 mg
Beta karoten89 mg85 mg

More protein in dates

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

There is 0.75g per 100g of fig and 1.81g per 100g of dates so using simple math we can see that difference is about 141%.

More carbohydrates in dates

In dates is more carbohydrates than in fig.

There is 19.18g/100g of carbohydrates in fig and 74.97g/100g in dates so let me do the math for you again - difference is about 291%.

Less fat in dates

In dates is less fats than in fig.

The tables above show us that there is 0.3g/100g of fats in fig and 0.15g/100g in dates. In this case difference is about 100%.


  • 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


  • Calories74
  • Carbohydrates19.18 g
  • Fat0.3 g
  • Dietary fiber2.9 g
  • Protein0.75 g
Figs calories per:
100g | ounce | single piece | handfull | cup | chopped

Calories source

  • 93% CARBS
  • 4% PROTEIN
  • 3% FAT

Vitamins: fig vs dates

  • Vitaminium B1 (Thiamine):
    fig - 20% more than dates
  • Vitaminium B2 (riboflavin):
    dates - 20% more than fig
  • Vitaminium B3 (Niacin):
    dates - 303% more than fig
  • Vitaminium B5:
    dates - 168% more than fig
  • Vitaminium B6:
    dates - 120% more than fig
  • Vitaminium B9 (Folic acid):
    dates - 150% more than fig
  • Vitaminium K:
    fig - 74% more than dates
  • Beta karoten:
    dates - 5% more than fig

Minerals: dates vs 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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