Avocado vs dried figs: which is healthier?
They are about equally nutrient-dense: avocado scores 57/100 and dried figs 57/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Avocado
160 kcal per 100 g. Half an avocado: 75 g
Dried figs
249 kcal per 100 g. 2 figs: 17 g
Which to pick for your goal
- Fewer caloriesAvocado160 vs 249 kcal per 100 g
- More proteinDried figs2 vs 3.3 g per 100 g
- More fiberDried figs6.7 vs 9.8 g per 100 g
- Less sugarAvocado0.7 vs 48 g per 100 g
- More potassiumDried figs485 vs 680 mg per 100 g
- Less saturated fatDried figs2.1 vs 0.1 g per 100 g
Nutrition side by side
| Nutrient | Avocado, 100 g | Dried figs, 100 g | Avocado, 75 g | Dried figs, 17 g |
|---|---|---|---|---|
| Calories | 160 kcal | 249 kcal | 120 kcal | 42 kcal |
| Protein | 2 g | 3.3 g | 1.5 g | 0.6 g |
| Carbohydrates | 8.5 g | 64 g | 6.4 g | 11 g |
| Sugars | 0.7 g | 48 g | 0.5 g | 8.1 g |
| Fiber | 6.7 g | 9.8 g | 5 g | 1.6 g |
| Fat | 15 g | 0.9 g | 11 g | 0.2 g |
| Saturated fat | 2.1 g | 0.1 g | 1.6 g | <0.1 g |
| Vitamin C | 10 mg | 1.2 mg | 7.5 mg | 0.2 mg |
| Vitamin A | 7 µg | 0 µg | 5.3 µg | 0 µg |
| Potassium | 485 mg | 680 mg | 364 mg | 114 mg |
| Iron | 0.6 mg | 2 mg | 0.4 mg | 0.3 mg |
| Calcium | 12 mg | 162 mg | 9 mg | 27 mg |
| Magnesium | 29 mg | 68 mg | 22 mg | 11 mg |
| Sodium | 7 mg | 10 mg | 5.3 mg | 1.7 mg |
Last updated . Scores use the HowHealthyIs Score method.