Figs vs Prunes: Nutrition, Calories & Protein Compared



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

Fig vs Prunes
Nutrition Facts

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.
Prunes
Serving size:
  change
one prunes (6g)glass (145g)cup (160g)half cup (80g)cup pitted (174g)
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%

* 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 vs Prunes 100g Compare


per 100gFigsPrunes
Calories74 240
Carbohydrates19.18 g63.88 g
Fat0.3 g0.38 g
Saturated fat0.06 g0.09 g
Dietary fiber2.9 g7.1 g
Protein0.75 g2.18 g
Water79.11 g30.92 g
Calcium35 mg43 mg
Iron0.37 mg0.93 mg
Magnessium17 mg41 mg
Potassium232 mg732 mg
Sodium1 mg2 mg
Vitaminium A142 µg781 µg
Vitaminium B1 (Thiamine)0.06 mg0.051 mg
Vitaminium B2 (riboflavin)0.05 mg0.186 mg
Vitaminium B3 (Niacin)0.4 mg1.882 mg
Vitaminium B60.113 mg0.205 mg
Vitaminium B9 (Folic acid)0.006 mg0.004 mg
Vitaminium C2 mg0.6 mg
Vitaminium E0.11 mg0.43 mg
Vitaminium K0.005 µg0.06 µg

Discover the Nutritional Gems: Figs vs. Prunes

When it comes to choosing between figs and prunes, many might simply pick based on taste preference. However, diving deeper into the world of these two fruits reveals a fascinating array of health benefits, historical uses, and culinary versatility. Figs, with their unique, sweet taste, have been celebrated since ancient times, not only as a delicacy but also for their medicinal properties. Prunes, on the other hand, often praised for their digestive benefits, have a rich, deep flavor making them a favorite in various dishes and health circles alike.

A Closer Look at Figs

Figs are not only known for their delightful sweetness but also for their historical significance, having been one of the first fruits cultivated by humans. Rich in dietary fiber, figs are a great addition to any diet, offering a sweet way to help maintain a healthy digestive system. With only 74 calories per 100 grams, they are a low-calorie snack packed with nutrients. Figs also provide a good amount of calcium and potassium, essential minerals for bone health and heart function.

The Prune Advantage

Prunes, dried plums, pack a powerful nutritional punch. With 240 calories per 100 grams, they are higher in energy but also come with a significant amount of dietary fiber, 7.1 grams, making them an excellent choice for improving digestion. Prunes are renowned for their ability to prevent or alleviate constipation, thanks to their high fiber content and the presence of sorbitol, a natural laxative. They are also rich in vitamins and minerals, including potassium, iron, and vitamin A, supporting overall health.

Nutritional Face-Off

While both figs and prunes offer unique health benefits, their nutritional profiles cater to different dietary needs and goals. Figs, with their lower calorie count and high fiber, are perfect for those looking to add sweetness to their diet without the calorie burden. They also have a lower glycemic index (GI) of 35, making them a suitable option for people managing their blood sugar levels. Prunes, with their higher calorie and sugar content, might seem less appealing at first glance. However, their energy boost, coupled with digestive and bone health benefits, makes them an invaluable addition to the diet, especially for athletes or those needing a quick energy source.

Both fruits offer essential vitamins and minerals. Prunes edge out slightly ahead with higher levels of iron, magnesium, and vitamins, particularly vitamin A, which is crucial for vision and immune function. Figs, however, are not far behind, providing a decent amount of calcium for bone health and potassium for heart health.

Choosing Between Figs and Prunes

Ultimately, the choice between figs and prunes depends on personal health goals, dietary preferences, and nutritional needs. For those looking to manage weight or blood sugar levels, figs might be the better choice. On the other hand, individuals seeking to improve digestive health or increase their intake of vitamins and minerals might lean towards prunes. Regardless of the choice, incorporating either of these nutritional gems into your diet can contribute to overall health and wellness.

Whether enjoyed as a natural sweetener in recipes, a healthy snack, or a functional food to address specific health concerns, figs and prunes have earned their place in the pantheon of superfoods. So, why not give both a try and enjoy the unique flavors and health benefits they bring to the table?

Figs 100g

74kcal

Calories source

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

Prunes 100g

240kcal

Calories source

  • 95% CARBS
  • 3% PROTEIN
  • 1% 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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