Figs vs Apple juice
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Figs, dried, uncooked is higher in more vitamins & minerals
Calories (kcal)
Figs 249
Apple juice 46
Protein (g)
Figs 3.30
Apple juice 0.100
Carbs (g)
Figs 63.9
Apple juice 11.3
Fat (g)
Figs 0.920
Apple juice 0.130
Fiber (g)
Figs 9.80
Apple juice 0.200
Quick answers
Which has more protein?
Figs, dried, uncooked — 3.30g vs 0.100g per 100g.
Which has fewer calories?
Apple juice, canned or bottled, unsweetened, with added ascorbic acid — 46 vs 249 kcal per 100g.
Which is more nutrient-dense?
Figs, dried, uncooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Figs | Apple juice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 249 kcal | 46 kcal | +441% |
| Macronutrients | |||
| Water | 30.0 g | 88.2 g | -66% |
| Protein | 3.30 g | 0.100 g | +3200% |
| Total lipid (fat) | 0.920 g | 0.130 g | +608% |
| Carbohydrate, by difference | 63.9 g | 11.3 g | +465% |
| Fiber, total dietary | 9.80 g | 0.200 g | +4800% |
| Sugars, Total | 47.9 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.022 g | |
| Fatty acids, total monounsaturated | — | 0.006 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.20 mg | 38.5 mg | -97% |
| Thiamin (Vitamin B1) | 0.085 mg | 0.021 mg | +305% |
| Riboflavin (Vitamin B2) | 0.082 mg | 0.017 mg | +382% |
| Niacin (Vitamin B3) | 0.619 mg | 0.073 mg | +748% |
| Pantothenic acid (Vitamin B5) | 0.434 mg | 0.049 mg | +786% |
| Vitamin B-6 — Pyridoxine | 0.106 mg | 0.018 mg | +489% |
| Biotin (Vitamin B7) | 9.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 1.80 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 6.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.360 mg | 0.010 mg | +3500% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 162 mg | 8.00 mg | +1925% |
| Iron, Fe | 2.03 mg | 0.120 mg | +1592% |
| Magnesium, Mg | 67.6 mg | 5.00 mg | +1252% |
| Phosphorus, P | 67.0 mg | 7.00 mg | +857% |
| Potassium, K | 680 mg | 101 mg | +573% |
| Sodium, Na | 10.0 mg | 4.00 mg | +150% |
| Zinc, Zn | 0.660 mg | 0.020 mg | +3200% |
| Copper, Cu | 0.287 mg | 0.012 mg | +2292% |
| Manganese, Mn | 0.510 mg | 0.074 mg | +589% |
| Selenium, Se | 0.600 ug | 0.100 ug | +500% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 277 kcal | — | |
| Energy (Atwater Specific Factors) | 249 kcal | — | |
| Energy | 1040 kj | 191 kj | +445% |
| Nitrogen | 0.530 g | — | |
| Ash | 1.86 g | 0.230 g | +709% |
| Carbohydrate, by summation | 62.8 g | — | |
| Fiber, soluble | 1.50 g | — | |
| Fiber, insoluble | 8.30 g | — | |
| Total Sugars | — | 9.62 g | |
| Sucrose | 0.070 g | 1.26 g | -94% |
| Glucose | 24.8 g | 2.63 g | +843% |
| Fructose | 22.9 g | 5.73 g | +300% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.130 g | 0 g | |
| Starch | 5.07 g | — | |
| Fluoride, F | — | 39.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Betaine | 0.800 mg | 0.100 mg | +700% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | — | 1.00 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 32.0 ug | 16.0 ug | +100% |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.370 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 15.6 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.018 g | |
| SFA 18:0 (Stearic acid) | — | 0.002 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.005 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.039 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.033 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.007 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.019 g | — | |
| Threonine (EAA) | 0.078 g | — | |
| Isoleucine (EAA, BCAA) | 0.082 g | — | |
| Leucine (EAA, BCAA) | 0.116 g | — | |
| Lysine (EAA) | 0.081 g | — | |
| Methionine (EAA) | 0.031 g | — | |
| Cystine (conditionally essential) | 0.033 g | — | |
| Phenylalanine (EAA) | 0.069 g | — | |
| Tyrosine (conditionally essential) | 0.037 g | — | |
| Valine (EAA, BCAA) | 0.113 g | — | |
| Arginine (conditionally essential) | 0.070 g | — | |
| Histidine (EAA) | 0.034 g | — | |
| Alanine | 0.123 g | — | |
| Aspartic acid | 0.618 g | — | |
| Glutamic acid | 0.271 g | — | |
| Glycine (conditionally essential) | 0.098 g | — | |
| Proline (conditionally essential) | 0.556 g | — | |
| Serine | 0.119 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.400 mg | — | |
| Choline from phosphatidylcholine | 2.60 mg | — | |
| Choline from phosphocholine | 0.100 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 13.0 mg | — | |
| Total Choline | 16.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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