Oranges vs Figs
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Figs, dried, uncooked is higher in more vitamins & minerals
Calories (kcal)
Oranges 47
Figs 249
Protein (g)
Oranges 0.910
Figs 3.30
Carbs (g)
Oranges 11.8
Figs 63.9
Fat (g)
Oranges 0.150
Figs 0.920
Fiber (g)
Oranges 2.00
Figs 9.80
Quick answers
Which has more protein?
Figs, dried, uncooked — 3.30g vs 0.910g per 100g.
Which has fewer calories?
Oranges, raw, navels — 47 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 | Oranges | Figs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 47 kcal | 249 kcal | -81% |
| Macronutrients | |||
| Water | 86.7 g | 30.0 g | +189% |
| Protein | 0.910 g | 3.30 g | -72% |
| Total lipid (fat) | 0.150 g | 0.920 g | -84% |
| Carbohydrate, by difference | 11.8 g | 63.9 g | -82% |
| Fiber, total dietary | 2.00 g | 9.80 g | -80% |
| Sugars, Total | 8.57 g | 47.9 g | -82% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 59.1 mg | 1.20 mg | +4825% |
| Thiamin (Vitamin B1) | 0.068 mg | 0.085 mg | -20% |
| Riboflavin (Vitamin B2) | 0.051 mg | 0.082 mg | -38% |
| Niacin (Vitamin B3) | 0.425 mg | 0.619 mg | -31% |
| Pantothenic acid (Vitamin B5) | 0.261 mg | 0.434 mg | -40% |
| Vitamin B-6 — Pyridoxine | 0.079 mg | 0.106 mg | -25% |
| Biotin (Vitamin B7) | 25.0 ug | 9.00 ug | +178% |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 6.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.360 mg | |
| Minerals | |||
| Calcium, Ca | 43.0 mg | 162 mg | -73% |
| Iron, Fe | 0.330 mg | 2.03 mg | -84% |
| Magnesium, Mg | 10.7 mg | 67.6 mg | -84% |
| Phosphorus, P | 23.0 mg | 67.0 mg | -66% |
| Potassium, K | 166 mg | 680 mg | -76% |
| Sodium, Na | 9.00 mg | 10.0 mg | -10% |
| Zinc, Zn | 0.110 mg | 0.660 mg | -83% |
| Copper, Cu | 0.064 mg | 0.287 mg | -78% |
| Manganese, Mn | 0.029 mg | 0.510 mg | -94% |
| Selenium, Se | 0 ug | 0.600 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 52 kcal | 277 kcal | -81% |
| Energy (Atwater Specific Factors) | 47 kcal | 249 kcal | -81% |
| Energy | 196 kj | 1040 kj | -81% |
| Nitrogen | 0.140 g | 0.530 g | -74% |
| Ash | 0.430 g | 1.86 g | -77% |
| Carbohydrate, by summation | 10.6 g | 62.8 g | -83% |
| Fiber, soluble | 0.200 g | 1.50 g | -87% |
| Fiber, insoluble | 1.80 g | 8.30 g | -78% |
| Sucrose | 4.19 g | 0.070 g | +5886% |
| Glucose | 2.02 g | 24.8 g | -92% |
| Fructose | 2.36 g | 22.9 g | -90% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0.130 g | -100% |
| Starch | 0 g | 5.07 g | -100% |
| Betaine | 0.100 mg | 0.800 mg | -88% |
| 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 | |
| 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 | 0 ug | 15.6 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| Tryptophan (EAA) | 0.008 g | 0.019 g | -58% |
| Threonine (EAA) | 0.016 g | 0.078 g | -79% |
| Isoleucine (EAA, BCAA) | 0.014 g | 0.082 g | -83% |
| Leucine (EAA, BCAA) | 0.025 g | 0.116 g | -78% |
| Lysine (EAA) | 0.032 g | 0.081 g | -60% |
| Methionine (EAA) | 0.007 g | 0.031 g | -77% |
| Cystine (conditionally essential) | 0.009 g | 0.033 g | -73% |
| Phenylalanine (EAA) | 0.051 g | 0.069 g | -26% |
| Tyrosine (conditionally essential) | 0.011 g | 0.037 g | -70% |
| Valine (EAA, BCAA) | 0.022 g | 0.113 g | -81% |
| Arginine (conditionally essential) | 0.099 g | 0.070 g | +41% |
| Histidine (EAA) | 0.011 g | 0.034 g | -68% |
| Alanine | 0.028 g | 0.123 g | -77% |
| Aspartic acid | 0.120 g | 0.618 g | -81% |
| Glutamic acid | 0.242 g | 0.271 g | -11% |
| Glycine (conditionally essential) | 0.020 g | 0.098 g | -80% |
| Proline (conditionally essential) | 0.153 g | 0.556 g | -72% |
| Serine | 0.032 g | 0.119 g | -73% |
| 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 | 0.700 mg | — | |
| Kaempferol | 0.010 mg | — | |
| Myricetin | 0.010 mg | — | |
| Quercetin | 0.200 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.10 mg | 0.400 mg | +175% |
| Choline from phosphatidylcholine | 2.10 mg | 2.60 mg | -19% |
| Choline from phosphocholine | 0.500 mg | 0.100 mg | +400% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 4.70 mg | 13.0 mg | -64% |
| Total Choline | 8.40 mg | 16.0 mg | -48% |
| 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.
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