Dates vs Figs nutrition
Medjool dates has more sugar, carbs and calories. Fig has more Vitamin C.
- Medjool dates100 g
- Fig100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Medjool dates | Fig | Daily Value |
|---|---|---|---|
| Calories | 277 kcal (14%) | 74 kcal (4%) | 2,000 kcal |
| Protein | 1.8 g (4%) | 0.75 g (2%) | 50 g |
| Fat | 0.15 g (<1%) | 0.3 g (<1%) | 78 g |
| Saturated fat | no data | 0.06 g (<1%) | 20 g |
| Carbs | 75 g (27%) | 19.2 g (7%) | 275 g |
| Fiber | 6.7 g (24%) | 2.9 g (10%) | 28 g |
| Sugar | 66.5 g | 16.3 g | none set |
| Cholesterol | no data | 0 mg (0%) | 300 mg |
| Salt (sodium) | 1 mg (<1%) | 1 mg (<1%) | 2,300 mg |
| Potassium | 696 mg (15%) | 232 mg (5%) | 4,700 mg |
| Calcium | 64 mg (5%) | 35 mg (3%) | 1,300 mg |
| Iron | 0.9 mg (5%) | 0.37 mg (2%) | 18 mg |
| Magnesium | 54 mg (13%) | 17 mg (4%) | 420 mg |
| Vitamin A | 7 µg (<1%) | 7 µg (<1%) | 900 µg |
| Vitamin C | 0 mg (0%) | 2 mg (2%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares Medjool dates and fig as USDA FoodData Central lists them: “Dates, medjool” (FDC 168191) and “Figs, raw” (FDC 173021). All figures start from 100 grams of the edible part. A search for “dates” is taken here as Medjool dates; Deglet Noor dates is in the comparer above. A search for “figs” is taken here as fig; dried figs is in the comparer above.
Per 100 grams
Per 100 grams, Medjool dates has more calories (277 vs 74 kcal, 3.7 times as much), protein (1.8 vs 0.75 g, 2.4 times as much), carbohydrate (75 vs 19.2 g, 3.9 times as much), fiber (6.7 vs 2.9 g, 2.3 times as much), sugars (66.5 vs 16.3 g, 4.1 times as much), potassium (696 vs 232 mg, 3.0 times as much), calcium (64 vs 35 mg, 1.8 times as much), iron (0.9 vs 0.37 mg, 2.4 times as much) and magnesium (54 vs 17 mg, 3.2 times as much). Fig has more fat (0.3 vs 0.15 g, 2.0 times as much) and vitamin C (2 vs 0 mg, against none). They are within 3% of each other for sodium and vitamin A. USDA gives no saturated fat figure for Medjool dates, so saturated fat is left out rather than counted as zero. USDA gives no cholesterol figure for Medjool dates, so cholesterol is left out rather than counted as zero.
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Per serving
A serving as USDA measures it is 1 date, pitted of Medjool dates (24 g) and 1 medium (2-1/4" dia) of fig (50 g). The fig serving is 2.1 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for calcium (now fig). One serving is 66.5 kcal of Medjool dates against 37 kcal of fig.
For the same calories
To get 100 kcal you would eat 36.1 g of Medjool dates or 135 g of fig. At that equal energy, Medjool dates carries 0.65 g of protein and fig 1 g. Fiber per 100 kcal is 2.4 g against 3.9 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for protein (to fig), fiber (to fig), potassium (to fig), calcium (to fig), iron (to fig) and magnesium (to fig).
Where the calories come from
Roughly, 2% of the energy in Medjool dates comes from protein, 0% from fat and 97% from carbohydrate; for fig it is 4%, 3% and 93%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 date, pitted of Medjool dates reaches its largest shares of the Daily Value in carbohydrate (7%), fiber (6%) and potassium (4%); 1 medium (2-1/4" dia) of fig reaches its largest shares of the Daily Value in fiber (5%), carbohydrate (3%) and potassium (2%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.