Fig vs. Date: What's the Difference?

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.

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

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.

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

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.