Figs vs Cookies
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Cookies, oatmeal, soft, with raisins is higher in more vitamins & minerals
Calories (kcal)
Figs 249
Cookies 430
Protein (g)
Figs 3.30
Cookies 5.79
Carbs (g)
Figs 63.9
Cookies 69.6
Fat (g)
Figs 0.920
Cookies 14.3
Fiber (g)
Figs 9.80
Cookies 3.30
Quick answers
Which has more protein?
Cookies, oatmeal, soft, with raisins — 5.79g vs 3.30g per 100g.
Which has fewer calories?
Figs, dried, uncooked — 249 vs 430 kcal per 100g.
Which is more nutrient-dense?
Cookies, oatmeal, soft, with raisins 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 | Cookies | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 249 kcal | 430 kcal | -42% |
| Macronutrients | |||
| Water | 30.0 g | 8.85 g | +239% |
| Protein | 3.30 g | 5.79 g | -43% |
| Total lipid (fat) | 0.920 g | 14.3 g | -94% |
| Carbohydrate, by difference | 63.9 g | 69.6 g | -8% |
| Fiber, total dietary | 9.80 g | 3.30 g | +197% |
| Sugars, Total | 47.9 g | 34.8 g | +38% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 4.78 g | |
| Fatty acids, total monounsaturated | — | 4.00 g | |
| Fatty acids, total trans | — | 0.040 g | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.20 mg | — | |
| Thiamin (Vitamin B1) | 0.085 mg | 0.295 mg | -71% |
| Riboflavin (Vitamin B2) | 0.082 mg | 0.218 mg | -62% |
| Niacin (Vitamin B3) | 0.619 mg | 2.11 mg | -71% |
| Pantothenic acid (Vitamin B5) | 0.434 mg | 0.400 mg | +8% |
| Vitamin B-6 — Pyridoxine | 0.106 mg | 0.070 mg | +51% |
| Biotin (Vitamin B7) | 9.00 ug | 34.0 ug | -74% |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 6.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.360 mg | 2.69 mg | -87% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 162 mg | 29.0 mg | +459% |
| Iron, Fe | 2.03 mg | 2.28 mg | -11% |
| Magnesium, Mg | 67.6 mg | 32.4 mg | +109% |
| Phosphorus, P | 67.0 mg | 111 mg | -40% |
| Potassium, K | 680 mg | 245 mg | +178% |
| Sodium, Na | 10.0 mg | 314 mg | -97% |
| Zinc, Zn | 0.660 mg | 0.620 mg | +6% |
| Copper, Cu | 0.287 mg | 0.141 mg | +104% |
| Manganese, Mn | 0.510 mg | 0.755 mg | -32% |
| Selenium, Se | 0.600 ug | 6.00 ug | -90% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 277 kcal | 430 kcal | -36% |
| Energy (Atwater Specific Factors) | 249 kcal | — | |
| Energy | 1040 kj | 1800 kj | -42% |
| Nitrogen | 0.530 g | 0.930 g | -43% |
| Total fat (NLEA) | — | 13.7 g | |
| Ash | 1.86 g | 1.44 g | +29% |
| Carbohydrate, by summation | 62.8 g | 67.9 g | -8% |
| Fiber, soluble | 1.50 g | — | |
| Fiber, insoluble | 8.30 g | — | |
| Sucrose | 0.070 g | 15.1 g | -100% |
| Glucose | 24.8 g | 7.58 g | +227% |
| Fructose | 22.9 g | 11.1 g | +106% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 1.01 g | -100% |
| Galactose | 0.130 g | 0 g | |
| Starch | 5.07 g | 29.8 g | -83% |
| Betaine | 0.800 mg | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 32.0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 0.220 mg | -95% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.370 mg | 5.27 mg | -93% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | 2.40 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | 0.800 mg | -98% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.380 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.510 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 15.6 ug | 17.1 ug | -9% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | — | 0.011 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.014 g | |
| SFA 10:0 (Capric acid) | — | 0.011 g | |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.074 g | |
| SFA 14:0 (Myristic acid) | — | 0.064 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0.005 g | |
| SFA 16:0 (Palmitic acid) | — | 2.23 g | |
| SFA 17:0 (Margaric acid) | — | 0.014 g | |
| SFA 18:0 (Stearic acid) | — | 2.25 g | |
| SFA 20:0 (Arachidic acid) | — | 0.048 g | |
| SFA 22:0 (Behenic acid) | — | 0.038 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.016 g | |
| MUFA 14:1 c | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.019 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.005 g | |
| MUFA 17:1 c | — | 0.005 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 3.90 g | |
| MUFA 20:1 c | — | 0.068 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.004 g | |
| MUFA 22:1 n-9 | — | 0.004 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.003 g | |
| Fatty acids, total polyunsaturated | — | 4.89 g | |
| PUFA 18:2 c | — | 4.22 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 4.21 g | |
| PUFA 18:2 CLAs | — | 0.006 g | |
| PUFA 18:3 c | — | 0.657 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.632 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.025 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 c | — | 0.004 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.004 g | |
| PUFA 20:3 c | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.007 g | |
| PUFA 20:4c | — | 0.007 g | |
| PUFA 20:5c | — | 0.004 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.004 g | |
| PUFA 22:2 (Docosadienoic acid) | — | 0 g | |
| PUFA 22:5 c | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 c | — | 0.001 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0.001 g | |
| Fatty acids, total trans-monoenoic | — | 0.020 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.020 g | |
| TFA 22:1 t | — | 0 g | |
| Fatty acids, total trans-dienoic | — | 0.020 g | |
| TFA 18:2 t not further defined | — | 0.020 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 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 | — | |
| 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 Foundation Foods. Diff column shows percentage difference relative to Food B.
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