Learn about the differences between figs vs. dates and the health benefits of each
Figs and dates are both small, sweet fruits that have similar nutritional profiles and are often eaten dried as snacks.
While similar in size and flavor, figs and dates come from different plants. Figs are crunchier while dates are stickier, and dates contain more natural sugars than figs.
Learn about the differences between figs vs. dates and the health benefits of each.
What are figs?
Figs are small fruits from the fig tree, which is a type of ficus native to the Middle East and the Mediterranean.
Figs are not considered fruits but rather described as inverted fruits. Different types of figs include black mission figs, brown turkey figs, kalamata figs, and Chicago hardy figs.
What is the nutritional profile of figs?
Figs are a good energy source because they are high in fiber and antioxidants.
A 100-gram serving of figs contains the following:
- Water: 79.1 grams
- Calories: 74
- Protein: 0.75 grams
- Sugars: 16.3 grams
- Galactose: 0 grams
- Carbohydrates: 19.2 grams
Figs are good sources of various vitamins and minerals including:
- Potassium
- Calcium
- Magnesium
- Phosphorus
- Amino acids
- Vitamin A
What are dates?
Dates grow on date palm trees and are cultivated in many tropical regions. Dates are naturally quite sweet and rich in various nutrients
There are various types of dates, but the two most common types are Deglet Noor and Medjool. Other types of dates include barhee, halawy, hayany, khadrawy, and zahidi.
Dates can be used to make juice, wine, beer, syrups, vinegar, etc.
What is the nutritional profile of dates?
Dates are rich in various vitamins, minerals, and fiber.
A 100-gram serving of Medjool dates contains the following:
- Water: 21.3 grams
- Calories: 277
- Protein: 0.15 grams
- Sucrose: 0.53 grams
- Glucose: 33.7 grams
- Fructose: 32 grams
- Galactose: 0 grams
- Carbohydrates: 75 grams
Dates are an excellent source of fiber. For example, 100 grams of Deglet Noor dates have 8 grams of fiber, and 100 grams of Medjool dates contain 6.5 grams of fiber. Dates are also high in natural sugars, with 65 grams of sugar in 100 grams.
Dates contain other nutrients, such as:
- Iron
- Potassium
- Calcium
- Copper
- Manganese
- Sulfur
- Phosphorus
- Amino acids
What are the health benefits of figs vs. dates?
Figs
- Promotes easy digestion: Fiber in figs acts as a natural probiotic and laxative, feeding good gut bacteria and promoting regular bowel movements.
- Rich in antioxidants: Figs are rich in polyphenols, which have antioxidant properties that prevent cell damage that can lead to disease.
- Regulates blood pressure: Fiber in figs regulates sodium-potassium levels and can help lower blood pressure levels.
- Supports healthy bones: Figs are rich in calcium, which is an essential mineral that helps maintain healthy bones and lowers the risk of osteoporosis.
- Helps manage weight: Because figs are rich in fiber, they help you feel full for longer and prevent overeating.
Dates
- Improves brain health: Dates are rich in antioxidants, such as anthocyanins, ferulic acid, and caffeic acid. These polyphenols lower the risk of dementia and Alzheimer’s.
- Relieves constipation: Dietary insoluble fibers help ease digestion and relieve constipation. The fiber in dates can also help treat intestinal disorders, such as gastroesophageal reflux disease.
- Lowers the risk of cardiovascular diseases: Consuming dates helps reduce triglyceride levels and oxidative stress, both of which are risk factors for heart disease and atherosclerosis (buildup of fatty plaque in the inner wall of the arteries).
- Improves bone health: Dates contain significant amounts of calcium, potassium, and phosphorus, which are minerals that help keep your bones strong and healthy.
- Promotes natural labor: Studies have found that pregnant women who ate dates needed less help in the induction of labor with prostaglandin and oxytocin. Another study found that eating 6 dates daily for 4 weeks before labor may reduce the need for labor induction.
Health News
- Looking for Good Info on Vasectomy? Skip 'the Snip' on TikTok
- Surgery Helps Young Kids With Cerebral Palsy Walk, Regardless of Age
- New Hope for People With Aggressive Form of Lymphoma
- Robust Gut Microbiome Can Help You Fight Infections
- Microplastics Found in Human Penises
- More Health News »
Medically Reviewed on 9/14/2022
References
Image Source: Getty images
What’s the Difference Between Dates and Figs? https://www.webmd.com/diet/whats-the-difference-between-dates-and-figs
Dates, medjool. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168191/nutrients
Health Benefits of Dried Figs That Even Beat Out Dates. https://www.onegreenplanet.org/natural-health/health-benefits-of-dried-figs-that-even-beat-out-dates/
What Is The Difference Between Dates And Figs? https://www.simplyhealthyfamily.org/difference-between-dates-and-figs/
Top Fig vs. Date: What's the Difference Related Articles
- What Are the Best Fruits for Lowering Blood Pressure?The best fruits for lowering blood pressure include citrus fruits, berries, bananas, pomegranates, prunes, and melons.
- Diet and Nutrition: Fruit and Veggie Skins You Can EatAlthough we regularly peel many fruit and veggie skins, some are actually packed with nutrients. Check out these 11 fruits and vegetables with nutrient-dense skins.
- High-Sugar FruitsSugar content in fruit varies. High-sugar fruits include mangoes, pears, grapes, cherries, bananas, figs, and watermelon. Low-sugar fruits include avocados, guava, raspberries, cantaloupe, papayas, and strawberries.
- Raw or Cooked? Get the Most Out of Fruits and VeggiesCertain cooking methods unlock more nutrients in fruits and vegetables. And, raw produce has its benefits. Here are some tips to get the most nutrition.
- High-Fiber FoodsLearn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.
- What Fruits Should Diabetics Avoid?Managing diabetes successfully is about managing a combination of blood glucose levels. Diabetics do not have to avoid fruit, but they should adhere to sensible portion sizes and watch their overall carb intake.
- Which Fruits Are High in Potassium?Potassium is an important mineral that plays a vital role in the body. Fruits that are high in potassium include bananas, cantaloupe, oranges, avocados, grapefruit, apricots, honeydew, guava and kiwi.
- Which Fruits Have the Highest Protein?The recommended daily allowance of protein for adults is 0.36 grams per pound of bodyweight. The fruits that have the highest protein content include avocados and guava.
