Melons vs Figs
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Figs, dried, uncooked is higher in more vitamins & minerals
Calories (kcal)
Melons 34
Figs 249
Protein (g)
Melons 0.820
Figs 3.30
Carbs (g)
Melons 8.16
Figs 63.9
Fat (g)
Melons 0.180
Figs 0.920
Fiber (g)
Melons 0.800
Figs 9.80
Quick answers
Which has more protein?
Figs, dried, uncooked — 3.30g vs 0.820g per 100g.
Which has fewer calories?
Melons, cantaloupe, raw — 34 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 | Melons | Figs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | 249 kcal | -86% |
| Macronutrients | |||
| Water | 90.2 g | 30.0 g | +201% |
| Protein | 0.820 g | 3.30 g | -75% |
| Total lipid (fat) | 0.180 g | 0.920 g | -80% |
| Carbohydrate, by difference | 8.16 g | 63.9 g | -87% |
| Fiber, total dietary | 0.800 g | 9.80 g | -92% |
| Sugars, Total | 7.88 g | 47.9 g | -84% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 10.9 mg | 1.20 mg | +808% |
| Thiamin (Vitamin B1) | 0.049 mg | 0.085 mg | -42% |
| Riboflavin (Vitamin B2) | 0.027 mg | 0.082 mg | -67% |
| Niacin (Vitamin B3) | 0.694 mg | 0.619 mg | +12% |
| Pantothenic acid (Vitamin B5) | 0.085 mg | 0.434 mg | -80% |
| Vitamin B-6 — Pyridoxine | 0.040 mg | 0.106 mg | -62% |
| Biotin (Vitamin B7) | 14.0 ug | 9.00 ug | +56% |
| Vitamin A, RAE | 232 ug | 0 ug | |
| Carotene, beta | 2780 ug | 6.00 ug | +46233% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | — | 0.360 mg | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 162 mg | -94% |
| Iron, Fe | 0.380 mg | 2.03 mg | -81% |
| Magnesium, Mg | 13.0 mg | 67.6 mg | -81% |
| Phosphorus, P | 17.0 mg | 67.0 mg | -75% |
| Potassium, K | 157 mg | 680 mg | -77% |
| Sodium, Na | 30.0 mg | 10.0 mg | +200% |
| Zinc, Zn | 0.440 mg | 0.660 mg | -33% |
| Copper, Cu | 0.085 mg | 0.287 mg | -70% |
| Manganese, Mn | 0.046 mg | 0.510 mg | -91% |
| Selenium, Se | 1.70 ug | 0.600 ug | +183% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 38 kcal | 277 kcal | -86% |
| Energy (Atwater Specific Factors) | 34 kcal | 249 kcal | -86% |
| Energy | 141 kj | 1040 kj | -86% |
| Nitrogen | 0.130 g | 0.530 g | -75% |
| Ash | 0.630 g | 1.86 g | -66% |
| Carbohydrate, by summation | 8.69 g | 62.8 g | -86% |
| Fiber, soluble | 0.300 g | 1.50 g | -80% |
| Fiber, insoluble | 0.500 g | 8.30 g | -94% |
| Sucrose | 3.32 g | 0.070 g | +4643% |
| Glucose | 2.08 g | 24.8 g | -92% |
| Fructose | 2.40 g | 22.9 g | -90% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.020 g | 0 g | |
| Galactose | 0.060 g | 0.130 g | -54% |
| Starch | 0.020 g | 5.07 g | -100% |
| Betaine | 0.100 mg | 0.800 mg | -88% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 32.0 ug | 32.0 ug | = |
| 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 K1 — Phylloquinone | 2.70 ug | 15.6 ug | -83% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| Tryptophan (EAA) | 0.002 g | 0.019 g | -89% |
| Threonine (EAA) | 0.014 g | 0.078 g | -82% |
| Isoleucine (EAA, BCAA) | 0.017 g | 0.082 g | -79% |
| Leucine (EAA, BCAA) | 0.024 g | 0.116 g | -79% |
| Lysine (EAA) | 0.024 g | 0.081 g | -70% |
| Methionine (EAA) | 0.010 g | 0.031 g | -68% |
| Cystine (conditionally essential) | 0.002 g | 0.033 g | -94% |
| Phenylalanine (EAA) | 0.019 g | 0.069 g | -72% |
| Tyrosine (conditionally essential) | 0.012 g | 0.037 g | -68% |
| Valine (EAA, BCAA) | 0.027 g | 0.113 g | -76% |
| Arginine (conditionally essential) | 0.024 g | 0.070 g | -66% |
| Histidine (EAA) | 0.012 g | 0.034 g | -65% |
| Alanine | 0.077 g | 0.123 g | -37% |
| Aspartic acid | 0.113 g | 0.618 g | -82% |
| Glutamic acid | 0.174 g | 0.271 g | -36% |
| Glycine (conditionally essential) | 0.021 g | 0.098 g | -79% |
| Proline (conditionally essential) | 0.016 g | 0.556 g | -97% |
| Serine | 0.034 g | 0.119 g | -71% |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0.640 mg | — | |
| Kaempferol | 0.070 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0.010 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.700 mg | 0.400 mg | +75% |
| Choline from phosphatidylcholine | 1.60 mg | 2.60 mg | -38% |
| Choline from phosphocholine | 1.10 mg | 0.100 mg | +1000% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 4.10 mg | 13.0 mg | -68% |
| Total Choline | 7.60 mg | 16.0 mg | -53% |
| Iodine | |||
| Iodine mcg/100gB | 0.300 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 1.000 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | 0.010 mg | -100% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.