Figs vs. Kale
Nutrition comparison of Figs and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and kale:
- Both kale and figs are high in dietary fiber and potassium.
- Kale has 3.3 times less carbohydrates than fig.
- Kale has 53% less calories than fig.
- Kale has more riboflavin, niacin and folate.
- Kale has signficantly less sugar than fig.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Figs (Figs, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale has 53% less calories than fig - kale has 35 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Figs has a macronutrient ratio of 4:93:3 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Kale | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 93% | 41% |
| Fat | 3% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.3 times less carbohydrates than fig - kale has 4.4g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Both kale and figs are high in dietary fiber. Kale has 41% more dietary fiber than fig - kale has 4.1g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Kale has signficantly less sugar than fig - kale has 0.99g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Kale has 289% more protein than fig - kale has 2.9g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both kale and figs are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 45 times more Vitamin C than fig - kale has 93.4mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 33 times more Vitamin A than fig - kale has 241ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Kale and figs contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 81 times more Vitamin K than fig - kale has 389.6ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, niacin and folate. Both figs and kale contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Figs | Kale | |
|---|---|---|
| Thiamin | 0.06 MG | 0.113 MG |
| Riboflavin | 0.05 MG | 0.347 MG |
| Niacin | 0.4 MG | 1.18 MG |
| Pantothenic acid | 0.3 MG | 0.37 MG |
| Vitamin B6 | 0.113 MG | 0.147 MG |
| Folate | 6 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 626% more calcium than fig - kale has 254mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Kale has 332% more iron than fig - kale has 1.6mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both kale and figs are high in potassium. Kale has 50% more potassium than fig - kale has 348mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than fig per 100 grams.
| Figs | Kale | |
|---|---|---|
| linoleic acid | 0.144 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.144 G | 0.294 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.
Figs g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 kale or figs contain more calories in 100 grams?Kale has 50% less calories than fig - kale has 35 calories in 100g and fig has 74 calories.
Does kale or figs have more carbohydrates?
By weight, kale has 3.3 times fewer carbohydrates than fig - kale has 4.4g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.
Does kale or figs contain more calcium?
Kale is a rich source of calcium and it has 630% more calcium than fig - kale has 254mg of calcium in 100 grams and fig has 35mg of calcium.
Does kale or figs contain more potassium?
Both kale and figs are high in potassium. Kale has 50% more potassium than fig - kale has 348mg of potassium in 100 grams and fig has 232mg of potassium.