Side-by-Side Comparison

Dates (Medjool) vs Figs (Fresh)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Fresh whole and halved purple figs with deep pink seeded interior

fruits

Figs (Fresh)

74Calories

0.8Protein

2.9Fiber

2.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-73%

Figs (Fresh)

Figs (Fresh) has fewer calories (energy) (74 kcal vs 277 kcal, 203 kcal less).

Higher Protein

+141%

Dates (Medjool)

Dates (Medjool) provides 1.8 g vs 0.75 g in Figs (Fresh) (+1.1 g, +141%).

Higher Dietary Fiber

+131%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 2.9 g in Figs (Fresh) (+3.8 g, +131%).

Higher Vitamin C

Figs (Fresh)

Figs (Fresh) provides 2.0 mg vs 0 mg in Dates (Medjool) (+2.0 mg).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Figs (Fresh)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

277 kcal14% DV

Figs (Fresh)

74 kcal4% DV

Dates (Medjool) provides 277 kcal vs 74 kcal in Figs (Fresh) (+203 kcal, +274%).

ProteinDates (Medjool) higher

Dates (Medjool)

1.8 g4% DV

Figs (Fresh)

0.75 g2% DV

Dates (Medjool) provides 1.8 g vs 0.75 g in Figs (Fresh) (+1.1 g, +141%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Figs (Fresh)

19.2 g7% DV

Dates (Medjool) provides 75.0 g vs 19.2 g in Figs (Fresh) (+55.8 g, +291%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

6.7 g24% DV

Figs (Fresh)

2.9 g10% DV

Dates (Medjool) provides 6.7 g vs 2.9 g in Figs (Fresh) (+3.8 g, +131%).

Total FatFigs (Fresh) higher

Dates (Medjool)

0.15 g

Figs (Fresh)

0.30 g

Figs (Fresh) provides 0.30 g vs 0.15 g in Dates (Medjool) (+0.15 g, +100%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Figs (Fresh)

16.3 g33% DV

Dates (Medjool) provides 66.5 g vs 16.3 g in Figs (Fresh) (+50.2 g, +309%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Dates (Medjool)

0 mg

Figs (Fresh)

2.0 mg2% DV

Figs (Fresh) has higher vitamin c (2.0 mg vs 0 mg).

Vitamin A (RAE)Similar

Dates (Medjool)

7.0 µg1% DV

Figs (Fresh)

7.0 µg1% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of vitamin a (rae) (7.0 µg).

Vitamin DSimilar

Dates (Medjool)

0 µg

Figs (Fresh)

0 µg

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of vitamin d (0 µg).

Vitamin EFigs (Fresh) higher

Dates (Medjool)

0.05 mg

Figs (Fresh)

0.11 mg1% DV

Figs (Fresh) provides slightly more vitamin e (0.11 mg vs 0.05 mg).

Vitamin KFigs (Fresh) higher

Dates (Medjool)

2.7 µg2% DV

Figs (Fresh)

4.7 µg4% DV

Figs (Fresh) provides 4.7 µg vs 2.7 µg in Dates (Medjool) (+2.0 µg, +74%).

Folate (DFE)Dates (Medjool) higher

Dates (Medjool)

15 µg4% DV

Figs (Fresh)

6.0 µg2% DV

Dates (Medjool) provides 15 µg vs 6.0 µg in Figs (Fresh) (+9.0 µg, +150%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.05 mg4% DV

Figs (Fresh)

0.06 mg5% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.06 mg5% DV

Figs (Fresh)

0.05 mg4% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

Figs (Fresh)

0.40 mg3% DV

Dates (Medjool) provides 1.6 mg vs 0.40 mg in Figs (Fresh) (+1.2 mg, +303%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.81 mg16% DV

Figs (Fresh)

0.30 mg6% DV

Dates (Medjool) provides 0.81 mg vs 0.30 mg in Figs (Fresh) (+0.51 mg, +168%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.25 mg15% DV

Figs (Fresh)

0.11 mg7% DV

Dates (Medjool) provides 0.25 mg vs 0.11 mg in Figs (Fresh) (+0.14 mg, +120%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Figs (Fresh)

0 µg

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSimilar

Dates (Medjool)

1.0 mg

Figs (Fresh)

1.0 mg

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of sodium (1.0 mg).

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Figs (Fresh)

232 mg5% DV

Dates (Medjool) provides 696 mg vs 232 mg in Figs (Fresh) (+464 mg, +200%).

CalciumDates (Medjool) higher

Dates (Medjool)

64.0 mg5% DV

Figs (Fresh)

35.0 mg3% DV

Dates (Medjool) provides 64.0 mg vs 35.0 mg in Figs (Fresh) (+29.0 mg, +83%).

IronDates (Medjool) higher

Dates (Medjool)

0.90 mg5% DV

Figs (Fresh)

0.37 mg2% DV

Dates (Medjool) provides 0.90 mg vs 0.37 mg in Figs (Fresh) (+0.53 mg, +143%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

54.0 mg13% DV

Figs (Fresh)

17.0 mg4% DV

Dates (Medjool) provides 54.0 mg vs 17.0 mg in Figs (Fresh) (+37.0 mg, +218%).

PhosphorusDates (Medjool) higher

Dates (Medjool)

62.0 mg5% DV

Figs (Fresh)

14.0 mg1% DV

Dates (Medjool) provides 62.0 mg vs 14.0 mg in Figs (Fresh) (+48.0 mg, +343%).

ZincDates (Medjool) higher

Dates (Medjool)

0.44 mg4% DV

Figs (Fresh)

0.15 mg1% DV

Dates (Medjool) provides 0.44 mg vs 0.15 mg in Figs (Fresh) (+0.29 mg, +193%).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.03 g

Figs (Fresh)

0.06 g

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of saturated fat (0.03 g).

Nutrient

Dates (Medjool)24 g (1 date (24 g))

Figs (Fresh)50 g (1 medium fig (50 g))

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

66 kcal3% DV

Figs (Fresh)

37 kcal2% DV

Dates (Medjool) provides 66 kcal vs 37 kcal in Figs (Fresh) (+29 kcal, +80%).

ProteinDates (Medjool) higher

Dates (Medjool)

0.43 g1% DV

Figs (Fresh)

0.38 g1% DV

Dates (Medjool) provides 0.43 g vs 0.38 g in Figs (Fresh) (+0.06 g, +16%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

18.0 g7% DV

Figs (Fresh)

9.6 g3% DV

Dates (Medjool) provides 18.0 g vs 9.6 g in Figs (Fresh) (+8.4 g, +88%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

1.6 g6% DV

Figs (Fresh)

1.5 g5% DV

Dates (Medjool) provides 1.6 g vs 1.5 g in Figs (Fresh) (+0.16 g, +11%).

Total FatFigs (Fresh) higher

Dates (Medjool)

0.04 g

Figs (Fresh)

0.15 g

Figs (Fresh) provides slightly more total fat (0.15 g vs 0.04 g).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Figs (Fresh)

8.1 g16% DV

Dates (Medjool) provides 16.0 g vs 8.1 g in Figs (Fresh) (+7.8 g, +96%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Dates (Medjool)

0 mg

Figs (Fresh)

1.0 mg1% DV

Figs (Fresh) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin A (RAE)Figs (Fresh) higher

Dates (Medjool)

1.7 µg

Figs (Fresh)

3.5 µg

Figs (Fresh) provides 3.5 µg vs 1.7 µg in Dates (Medjool) (+1.8 µg, +108%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Figs (Fresh)

0 µg

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Dates (Medjool)

0.01 mg

Figs (Fresh)

0.06 mg

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of vitamin e (0.01 mg).

Vitamin KFigs (Fresh) higher

Dates (Medjool)

0.6 µg1% DV

Figs (Fresh)

2.4 µg2% DV

Figs (Fresh) provides 2.4 µg vs 0.6 µg in Dates (Medjool) (+1.7 µg, +263%).

Folate (DFE)Dates (Medjool) higher

Dates (Medjool)

3.6 µg1% DV

Figs (Fresh)

3.0 µg1% DV

Dates (Medjool) provides 3.6 µg vs 3.0 µg in Figs (Fresh) (+0.6 µg, +20%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.01 mg1% DV

Figs (Fresh)

0.03 mg3% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of thiamin (vitamin b1) (0.01 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.01 mg1% DV

Figs (Fresh)

0.03 mg2% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of riboflavin (vitamin b2) (0.01 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.39 mg2% DV

Figs (Fresh)

0.20 mg1% DV

Dates (Medjool) provides 0.39 mg vs 0.20 mg in Figs (Fresh) (+0.19 mg, +93%).

Pantothenic Acid (B5)Similar

Dates (Medjool)

0.19 mg4% DV

Figs (Fresh)

0.15 mg3% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of pantothenic acid (b5) (0.19 mg).

Vitamin B6Similar

Dates (Medjool)

0.06 mg4% DV

Figs (Fresh)

0.06 mg3% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Figs (Fresh)

0 µg

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumFigs (Fresh) higher

Dates (Medjool)

0.24 mg

Figs (Fresh)

0.50 mg

Figs (Fresh) provides 0.50 mg vs 0.24 mg in Dates (Medjool) (+0.26 mg, +108%).

PotassiumDates (Medjool) higher

Dates (Medjool)

167 mg4% DV

Figs (Fresh)

116 mg2% DV

Dates (Medjool) provides 167 mg vs 116 mg in Figs (Fresh) (+51.0 mg, +44%).

CalciumFigs (Fresh) higher

Dates (Medjool)

15.4 mg1% DV

Figs (Fresh)

17.5 mg1% DV

Figs (Fresh) provides 17.5 mg vs 15.4 mg in Dates (Medjool) (+2.1 mg, +14%).

IronSimilar

Dates (Medjool)

0.22 mg1% DV

Figs (Fresh)

0.19 mg1% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of iron (0.22 mg).

MagnesiumDates (Medjool) higher

Dates (Medjool)

13.0 mg3% DV

Figs (Fresh)

8.5 mg2% DV

Dates (Medjool) provides 13.0 mg vs 8.5 mg in Figs (Fresh) (+4.5 mg, +52%).

PhosphorusDates (Medjool) higher

Dates (Medjool)

14.9 mg1% DV

Figs (Fresh)

7.0 mg1% DV

Dates (Medjool) provides 14.9 mg vs 7.0 mg in Figs (Fresh) (+7.9 mg, +113%).

ZincSimilar

Dates (Medjool)

0.11 mg1% DV

Figs (Fresh)

0.08 mg1% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of zinc (0.11 mg).

Lipids1 nutrients

Saturated FatSimilar

Dates (Medjool)

0.01 g

Figs (Fresh)

0.03 g

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of saturated fat (0.01 g).

Nutrient

Dates (Medjool)Amount per 100 kcal (36 g)

Figs (Fresh)Amount per 100 kcal (135 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Figs (Fresh)

100 kcal5% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of calories (energy) (100 kcal).

ProteinFigs (Fresh) higher

Dates (Medjool)

0.65 g1% DV

Figs (Fresh)

1.0 g2% DV

Figs (Fresh) provides 1.0 g vs 0.65 g in Dates (Medjool) (+0.36 g, +55%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Figs (Fresh)

25.9 g9% DV

Dates (Medjool) provides 27.0 g vs 25.9 g in Figs (Fresh) (+1.1 g, +4%).

Dietary FiberFigs (Fresh) higher

Dates (Medjool)

2.4 g9% DV

Figs (Fresh)

3.9 g14% DV

Figs (Fresh) provides 3.9 g vs 2.4 g in Dates (Medjool) (+1.5 g, +62%).

Total FatFigs (Fresh) higher

Dates (Medjool)

0.05 g

Figs (Fresh)

0.41 g1% DV

Figs (Fresh) provides 0.41 g vs 0.05 g in Dates (Medjool) (+0.35 g, +650%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Figs (Fresh)

22.0 g44% DV

Dates (Medjool) provides 23.9 g vs 22.0 g in Figs (Fresh) (+2.0 g, +9%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Dates (Medjool)

0 mg

Figs (Fresh)

2.7 mg3% DV

Figs (Fresh) has higher vitamin c (2.7 mg vs 0 mg).

Vitamin A (RAE)Figs (Fresh) higher

Dates (Medjool)

2.5 µg

Figs (Fresh)

9.5 µg1% DV

Figs (Fresh) provides 9.5 µg vs 2.5 µg in Dates (Medjool) (+6.9 µg, +275%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Figs (Fresh)

0 µg

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of vitamin d (0 µg).

Vitamin EFigs (Fresh) higher

Dates (Medjool)

0.02 mg

Figs (Fresh)

0.15 mg1% DV

Figs (Fresh) provides slightly more vitamin e (0.15 mg vs 0.02 mg).

Vitamin KFigs (Fresh) higher

Dates (Medjool)

1.0 µg1% DV

Figs (Fresh)

6.3 µg5% DV

Figs (Fresh) provides 6.3 µg vs 1.0 µg in Dates (Medjool) (+5.4 µg, +553%).

Folate (DFE)Figs (Fresh) higher

Dates (Medjool)

5.4 µg1% DV

Figs (Fresh)

8.1 µg2% DV

Figs (Fresh) provides 8.1 µg vs 5.4 µg in Dates (Medjool) (+2.7 µg, +50%).

Thiamin (Vitamin B1)Figs (Fresh) higher

Dates (Medjool)

0.02 mg2% DV

Figs (Fresh)

0.08 mg7% DV

Figs (Fresh) provides slightly more thiamin (vitamin b1) (0.08 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.02 mg2% DV

Figs (Fresh)

0.07 mg5% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Similar

Dates (Medjool)

0.58 mg4% DV

Figs (Fresh)

0.54 mg3% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of niacin (vitamin b3) (0.58 mg).

Pantothenic Acid (B5)Figs (Fresh) higher

Dates (Medjool)

0.29 mg6% DV

Figs (Fresh)

0.41 mg8% DV

Figs (Fresh) provides 0.41 mg vs 0.29 mg in Dates (Medjool) (+0.12 mg, +40%).

Vitamin B6Figs (Fresh) higher

Dates (Medjool)

0.09 mg5% DV

Figs (Fresh)

0.15 mg9% DV

Figs (Fresh) provides slightly more vitamin b6 (0.15 mg vs 0.09 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Figs (Fresh)

0 µg

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumFigs (Fresh) higher

Dates (Medjool)

0.36 mg

Figs (Fresh)

1.4 mg

Figs (Fresh) provides 1.4 mg vs 0.36 mg in Dates (Medjool) (+0.99 mg, +275%).

PotassiumFigs (Fresh) higher

Dates (Medjool)

251 mg5% DV

Figs (Fresh)

313 mg7% DV

Figs (Fresh) provides 313 mg vs 251 mg in Dates (Medjool) (+62.6 mg, +25%).

CalciumFigs (Fresh) higher

Dates (Medjool)

23.0 mg2% DV

Figs (Fresh)

47.3 mg4% DV

Figs (Fresh) provides 47.3 mg vs 23.0 mg in Dates (Medjool) (+24.2 mg, +105%).

IronFigs (Fresh) higher

Dates (Medjool)

0.32 mg2% DV

Figs (Fresh)

0.50 mg3% DV

Figs (Fresh) provides 0.50 mg vs 0.32 mg in Dates (Medjool) (+0.18 mg, +54%).

MagnesiumFigs (Fresh) higher

Dates (Medjool)

19.4 mg5% DV

Figs (Fresh)

23.0 mg5% DV

Figs (Fresh) provides 23.0 mg vs 19.4 mg in Dates (Medjool) (+3.5 mg, +18%).

PhosphorusDates (Medjool) higher

Dates (Medjool)

22.3 mg2% DV

Figs (Fresh)

18.9 mg2% DV

Dates (Medjool) provides 22.3 mg vs 18.9 mg in Figs (Fresh) (+3.4 mg, +18%).

ZincSimilar

Dates (Medjool)

0.16 mg1% DV

Figs (Fresh)

0.20 mg2% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of zinc (0.16 mg).

Lipids1 nutrients

Saturated FatFigs (Fresh) higher

Dates (Medjool)

0.01 g

Figs (Fresh)

0.08 g

Figs (Fresh) provides slightly more saturated fat (0.08 g vs 0.01 g).

Nutrient

Dates (Medjool)Normalized to 300 kcal (108 g)

Figs (Fresh)Normalized to 300 kcal (405 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Figs (Fresh)

300 kcal15% DV

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of calories (energy) (299 kcal).

ProteinFigs (Fresh) higher

Dates (Medjool)

2.0 g4% DV

Figs (Fresh)

3.0 g6% DV

Figs (Fresh) provides 3.0 g vs 2.0 g in Dates (Medjool) (+1.1 g, +55%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Figs (Fresh)

77.7 g28% DV

Dates (Medjool) provides 81.0 g vs 77.7 g in Figs (Fresh) (+3.3 g, +4%).

Dietary FiberFigs (Fresh) higher

Dates (Medjool)

7.2 g26% DV

Figs (Fresh)

11.7 g42% DV

Figs (Fresh) provides 11.7 g vs 7.2 g in Dates (Medjool) (+4.5 g, +62%).

Total FatFigs (Fresh) higher

Dates (Medjool)

0.16 g

Figs (Fresh)

1.2 g2% DV

Figs (Fresh) provides 1.2 g vs 0.16 g in Dates (Medjool) (+1.1 g, +650%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Figs (Fresh)

65.9 g132% DV

Dates (Medjool) provides 71.8 g vs 65.9 g in Figs (Fresh) (+5.9 g, +9%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Dates (Medjool)

0 mg

Figs (Fresh)

8.1 mg9% DV

Figs (Fresh) has higher vitamin c (8.1 mg vs 0 mg).

Vitamin A (RAE)Figs (Fresh) higher

Dates (Medjool)

7.6 µg1% DV

Figs (Fresh)

28 µg3% DV

Figs (Fresh) provides 28 µg vs 7.6 µg in Dates (Medjool) (+21 µg, +275%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Figs (Fresh)

0 µg

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of vitamin d (0 µg).

Vitamin EFigs (Fresh) higher

Dates (Medjool)

0.05 mg

Figs (Fresh)

0.45 mg3% DV

Figs (Fresh) provides 0.45 mg vs 0.05 mg in Dates (Medjool) (+0.39 mg, +725%).

Vitamin KFigs (Fresh) higher

Dates (Medjool)

2.9 µg2% DV

Figs (Fresh)

19 µg16% DV

Figs (Fresh) provides 19 µg vs 2.9 µg in Dates (Medjool) (+16 µg, +553%).

Folate (DFE)Figs (Fresh) higher

Dates (Medjool)

16 µg4% DV

Figs (Fresh)

24 µg6% DV

Figs (Fresh) provides 24 µg vs 16 µg in Dates (Medjool) (+8.1 µg, +50%).

Thiamin (Vitamin B1)Figs (Fresh) higher

Dates (Medjool)

0.05 mg5% DV

Figs (Fresh)

0.24 mg20% DV

Figs (Fresh) provides 0.24 mg vs 0.05 mg in Dates (Medjool) (+0.19 mg, +350%).

Riboflavin (Vitamin B2)Figs (Fresh) higher

Dates (Medjool)

0.06 mg5% DV

Figs (Fresh)

0.20 mg16% DV

Figs (Fresh) provides 0.20 mg vs 0.06 mg in Dates (Medjool) (+0.14 mg, +213%).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.7 mg11% DV

Figs (Fresh)

1.6 mg10% DV

Dates (Medjool) provides 1.7 mg vs 1.6 mg in Figs (Fresh) (+0.12 mg, +7%).

Pantothenic Acid (B5)Figs (Fresh) higher

Dates (Medjool)

0.87 mg17% DV

Figs (Fresh)

1.2 mg24% DV

Figs (Fresh) provides 1.2 mg vs 0.87 mg in Dates (Medjool) (+0.35 mg, +40%).

Vitamin B6Figs (Fresh) higher

Dates (Medjool)

0.27 mg16% DV

Figs (Fresh)

0.46 mg27% DV

Figs (Fresh) provides 0.46 mg vs 0.27 mg in Dates (Medjool) (+0.19 mg, +70%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Figs (Fresh)

0 µg

Both Dates (Medjool) and Figs (Fresh) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumFigs (Fresh) higher

Dates (Medjool)

1.1 mg

Figs (Fresh)

4.1 mg

Figs (Fresh) provides 4.1 mg vs 1.1 mg in Dates (Medjool) (+3.0 mg, +275%).

PotassiumFigs (Fresh) higher

Dates (Medjool)

752 mg16% DV

Figs (Fresh)

940 mg20% DV

Figs (Fresh) provides 940 mg vs 752 mg in Dates (Medjool) (+188 mg, +25%).

CalciumFigs (Fresh) higher

Dates (Medjool)

69.1 mg5% DV

Figs (Fresh)

142 mg11% DV

Figs (Fresh) provides 142 mg vs 69.1 mg in Dates (Medjool) (+72.6 mg, +105%).

IronFigs (Fresh) higher

Dates (Medjool)

0.97 mg5% DV

Figs (Fresh)

1.5 mg8% DV

Figs (Fresh) provides 1.5 mg vs 0.97 mg in Dates (Medjool) (+0.53 mg, +54%).

MagnesiumFigs (Fresh) higher

Dates (Medjool)

58.3 mg14% DV

Figs (Fresh)

68.9 mg16% DV

Figs (Fresh) provides 68.9 mg vs 58.3 mg in Dates (Medjool) (+10.5 mg, +18%).

PhosphorusDates (Medjool) higher

Dates (Medjool)

67.0 mg5% DV

Figs (Fresh)

56.7 mg5% DV

Dates (Medjool) provides 67.0 mg vs 56.7 mg in Figs (Fresh) (+10.3 mg, +18%).

ZincFigs (Fresh) higher

Dates (Medjool)

0.48 mg4% DV

Figs (Fresh)

0.61 mg6% DV

Figs (Fresh) provides 0.61 mg vs 0.48 mg in Dates (Medjool) (+0.13 mg, +28%).

Lipids1 nutrients

Saturated FatFigs (Fresh) higher

Dates (Medjool)

0.03 g

Figs (Fresh)

0.24 g1% DV

Figs (Fresh) provides 0.24 g vs 0.03 g in Dates (Medjool) (+0.21 g, +603%).

Dates (Medjool) vs Figs (Fresh)

Dates (Medjool)

Figs (Fresh)

Nutritional Takeaways

Comparison Summary