Dates vs Figs: Nutrition & Calories Compare



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

Date vs Fig
Nutrition Facts

Date
Serving size:
  change
one date (5g)handful (60g)cup (225g)half cup (112.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 70

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Fig
Serving size:
  change
one fig (70g)handful (210g)cup, chopped (150g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 35

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Date vs Fig 100g Compare


per 100gDatesFigs
Calories282 74
Carbohydrates75.03 g19.18 g
Fat0.39 g0.3 g
Saturated fat0.03 g0.06 g
Dietary fiber8 g2.9 g
Protein2.45 g0.75 g
Water20.53 g79.11 g
Calcium39 mg35 mg
Iron1.02 mg0.37 mg
Magnessium43 mg17 mg
Potassium656 mg232 mg
Sodium2 mg1 mg
Vitaminium A10 µg142 µg
Vitaminium B1 (Thiamine)0.052 mg0.06 mg
Vitaminium B2 (riboflavin)0.066 mg0.05 mg
Vitaminium B3 (Niacin)1.274 mg0.4 mg
Vitaminium B50.805 mg0.3 mg
Vitaminium B60.165 mg0.113 mg
Vitaminium B9 (Folic acid)0.019 mg0.006 mg
Vitaminium C0.4 mg2 mg
Vitaminium E0.05 mg0.11 mg
Vitaminium K0.003 µg0.005 µg
Beta karoten89 mg85 mg

Dates and Figs: A Sweet Journey Through Nutritional Value and Health Benefits

When it comes to choosing between dates and figs, you're not just picking a snack; you're selecting a bundle of nutrients, flavors, and a piece of history. Both fruits have been cultivated for thousands of years, cherished not only for their sweetness but also for their nutritional benefits. However, while they may share some similarities, they also possess unique qualities that make them stand out in their own right. Let's delve into the fascinating world of dates and figs, exploring their nutritional profiles, health benefits, and culinary uses to help you make an informed decision on which fruit suits your palate and nutritional needs better.

Unveiling the Nutritional Treasures

Dates are power-packed with energy, making them a favorite among athletes and fitness enthusiasts. With 277 calories per 100 grams, primarily from carbohydrates (74.97g), they're an excellent energy booster. Figs, on the other hand, are lighter with 74 calories and 19.18 grams of carbohydrates per 100 grams, making them a great snack for those watching their calorie intake. Both fruits are gluten-free, adding a sweet note to various dietary preferences without the worry.

Fiber is another highlight, with dates providing 6.7 grams and figs offering 2.9 grams per 100 grams. This makes both fruits fantastic for digestive health, though dates take a slight lead in promoting satiety and regular bowel movements. When it comes to fats, both fruits are incredibly low in fat content, with figs having a slight edge with 0.3 grams compared to dates' 0.15 grams, emphasizing their role in a heart-healthy diet.

Proteins and vitamins also paint an interesting picture. Dates contain 1.81 grams of protein, which is more than double the amount found in figs (0.75 grams). However, figs offer a broader spectrum of vitamins, including vitamin C and vitamin K, which are scarcely found in dates. This makes figs a better choice for those looking to boost their immune system and improve bone health.

The Sweetness of Minerals

Moving beyond macronutrients, the mineral content of these fruits reveals more about their health benefits. Dates are a powerhouse of potassium (696mg), which is essential for heart health and muscle function. They also offer a decent amount of magnesium (54mg) and calcium (64mg), supporting bone health and energy metabolism. Figs, while lower in these minerals, still provide a beneficial amount, including calcium (35mg) and magnesium (17mg).

Iron is another critical mineral, especially for those at risk of anemia. Here, dates again take the lead with 0.9mg per 100 grams, compared to figs' 0.37mg, making them an excellent choice for boosting iron levels naturally.

Culinary Delights and Versatility

Beyond their nutritional value, dates and figs offer a wealth of culinary uses. Dates, with their sticky sweetness, are often used in baking, energy bars, and smoothies. They can also be stuffed with nuts or cheese for a delightful snack. Figs, with their unique texture and slightly milder sweetness, shine in both sweet and savory dishes. They're fantastic when fresh, in salads, or when dried, as a cheese board accompaniment.

Ultimately, the choice between dates and figs depends on your personal taste preferences, nutritional needs, and culinary uses. Whether you're looking for a high-energy snack to fuel your next workout or a sweet addition to your culinary creations, both fruits offer unique flavors and health benefits that make them worthy additions to your diet.

In the end, why choose? Enjoy both and reap the diverse benefits and flavors these ancient fruits have to offer. Whether you lean towards the rich, caramel-like sweetness of dates or the subtle, honeyed notes of figs, incorporating these nutritional powerhouses into your diet is a sweet decision you won't regret.

Dates 100g

282kcal

Calories source

  • 96% CARBS.
  • 3% PROTEIN
  • 1% FAT

Figs 100g

74kcal

Calories source

  • 93% CARBS
  • 4% PROTEIN
  • 3% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com 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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