Figs vs. Raspberries
Nutrition comparison of Figs and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and raspberries:
- Both raspberries and figs are high in dietary fiber.
- Fig has more Vitamin B6, however, raspberry contains more folate.
- Fig has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than fig.
- Fig is a great source of potassium.
- Raspberry has 73% less sugar than fig.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Figs (Figs, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberry has 30% less calories than fig - raspberry has 52 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, heavier in carbs and lighter in fat compared to raspberries per calorie. Figs has a macronutrient ratio of 4:93:3 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Raspberries | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 93% | 82% |
| Fat | 3% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 38% less carbohydrates than fig - raspberry has 11.9g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both raspberries and figs are high in dietary fiber. Raspberry has 124% more dietary fiber than fig - raspberry has 6.5g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Raspberry has 73% less sugar than fig - raspberry has 4.4g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Raspberries and figs contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both raspberries and figs are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 12 times more Vitamin C than fig - raspberry has 26.2mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Raspberries and figs contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Raspberries and figs contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Raspberries and figs contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more Vitamin B6, however, raspberry contains more folate. Both figs and raspberries contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Figs | Raspberries | |
|---|---|---|
| Thiamin | 0.06 MG | 0.032 MG |
| Riboflavin | 0.05 MG | 0.038 MG |
| Niacin | 0.4 MG | 0.598 MG |
| Pantothenic acid | 0.3 MG | 0.329 MG |
| Vitamin B6 | 0.113 MG | 0.055 MG |
| Folate | 6 UG | 21 UG |
Minerals
calcium
Fig has 40% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Raspberries and figs contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Fig is a great source of potassium and it has 54% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, fig has more beta-carotene than raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than fig per 100 grams.
| Figs | Raspberries | |
|---|---|---|
| beta-carotene | 85 UG | 12 UG |
| lutein + zeaxanthin | 9 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both figs and raspberries contain significant amounts of linoleic acid.
| Figs | Raspberries | |
|---|---|---|
| linoleic acid | 0.144 G | 0.249 G |
| Total | 0.144 G | 0.249 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Figs (Figs, raw) and Raspberries (Raspberries, raw) .
Figs g
()
|
Daily Values (%) |
Raspberries g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raspberries or figs contain more calories in 100 grams?Raspberry has 30% less calories than fig - raspberry has 52 calories in 100g and fig has 74 calories.
Does raspberries or figs have more carbohydrates?
By weight, raspberry has 40% fewer carbohydrates than fig - raspberry has 11.9g of carbs for 100g and fig has 19.2g of carbohydrates.