Dates vs Figs: Which Is Better?

What Is the Difference Between Dates and Figs?

Origin 

Dates originate from North Africa and the Middle East. The date palm tree (or Phoenix dactylifera) falls under the Palm family. Figs come from fig trees called Ficus carica (in the mulberry family), originating in the Middle East, Western Asia, and the Mediterranean.^{1, 2}

Taste

Dates are often described as having a caramel or molasses flavor with hints of butterscotch, toffee, and vanilla. Figs have a lighter flavor profile of honey, berries, and raisins. Of course, dried versions of each will be sweeter than their fresh counterparts.

Texture

Dates are usually chewy, sticky, and soft. Figs are soft and have a jam or jelly-like consistency. They are packed with tiny seeds so that they won’t taste as smooth as dates. Dried figs have a firm skin and more chewy texture than fresh figs, making them more similar to dates. 

Appearance

Dates are oval in shape and typically brown or amber in color. There are hundreds of different varieties of dates, so their size, color, and taste can vary. Figs are bell-shaped and their skin can be a range of colors from brown to dark purple or even green. The flesh of a fresh fig is usually red or golden, while the inside of a dried fig is normally darker. Like dates, there are many different types of figs; each will look slightly different. 

Nutrition

While all fruits contain vitamins, minerals, and phytonutrients, some are more nutrient-dense than others. Many fruits (including dates and figs) have a significant amount of natural sugar, so it’s important to understand the complete nutritional value they provide (like fiber), which can offset the impact on blood glucose levels. 

Below is a breakdown of the macronutrients found in each fruit. Dates and figs have similar calories, carbs, and protein. Figs come out on top, however, as they have fewer grams of sugar and more dietary fiber.^{3, 4}

Glycemic Index

The glycemic index measures how quickly a specific food can spike your blood sugar. Ideally, we want to prioritize foods with lower glycemic indexes to keep our blood sugar balanced. Every person reacts differently to foods, so we recommend experimenting to see if dates or figs cause significant spikes. In this case, the glycemic index, or GI, depends on how you choose to eat the fruit, as dried fruits are sweeter and have a higher GI. 

Dates have an approximate glycemic index of 50-56, placing them in the low to medium range of GI values.⁵

Fresh figs have a glycemic index of approximately 35, considered low, while dried figs have a GI of 61, which puts them in the medium range. 

Vitamins

Dates and figs offer essential vitamins like folate, vitamin K, and beta-carotene. Dates have almost double the amount of folate, while figs contain more than 10 times the amount of vitamin K.^{3, 4}

Minerals

Minerals like calcium, magnesium, and potassium support bone health and regulate electrolyte balance within our bodies. Across the board, figs contain significantly more minerals compared to dates.^{3, 4}

Health Benefits of Figs and Dates

Figs

In addition to the vitamins and minerals highlighted above, figs are high in phytonutrients like phenolic acids, flavonols, and anthocyanins. These phytochemicals can have powerful antioxidant effects on the body.⁶ 

Below are some additional potential health benefits of figs:

• Lower blood sugar⁷
• Better glycemic control⁷
• Improve cognitive function⁸
• Reduce symptoms of IBS⁹

Dates

Like figs, dates are also high in antioxidants, specifically the phytonutrients phenolic acids, flavonoids, and carotenoids, which can support your immune system.¹⁰ 

Dates contain 10 different minerals and offer a variety of health benefits, including:

• Protecting against neurodegeneration¹¹
• Supporting liver health¹²
• Inhibiting the growth of bacteria¹³
• Inhibiting tumor growth¹⁴

Which One Is Better: Dates or Figs?

While both of these fruits offer many health benefits, nutritionally speaking, figs are a better choice. Figs are higher in fiber and have a lower sugar content, which makes them more blood sugar-friendly. Additionally, they have greater amounts of calcium, magnesium, and potassium and higher levels of vitamins C and K.