Figs have been a part of the human diet for centuries, dating as far back as 5,000 B.C. The fruits are common in the Mediterranean region, where the climate supports an abundance of the crop. If you enjoy the taste of figs, you are also providing your body with essential nutrients. Learning the nutritional difference between fresh and dried figs may help you choose the variety you want to include in your healthy eating plan.
Protein
While most fruits and vegetables contain only small amounts of protein, figs supply an impressive amount of this nutrient. A diet that includes plenty of protein can help supply you with energy. Protein may also help you lose excess weight by satisfying your hunger and keeping you full so you consume fewer calories throughout the day. Dried figs have more protein than fresh ones, with 3.68 g per 1-cup serving compared to the 1.92 g in the same amount of fresh figs. A 1-cup serving of fresh figs is equal to about 4 large pieces of fruit.
Fiber
Both dried and fresh figs are a healthy way to increase the amount of fiber in your diet. If you are like most people, you probably consume less fiber than you should, which can impact your health. Your digestive system relies on adequate amounts of fiber to work properly. Plenty of fiber may also help reduce your chances of developing constipation. The Harvard School of Public Health reports that high-fiber diets have the potential to lower your risk of colon cancer and heart disease as well. One cup of dried figs contains 10.9 g of fiber, and a similar amount of fresh figs supplies you with 7.6 g.
Vitamins
The vitamin content of figs varies depending on whether you choose fresh or dried ones, but each type is a healthy source of beneficial vitamins. A 1-cup serving of dried figs supplies you with 11.4 mg of vitamin C, 10 IU of vitamin A, 17.4 mcg of vitamin K and trace amounts of B vitamins and vitamin E. The same amount of fresh figs contains 5.2 mg of vitamin C, 364 IU of vitamin A and 12 mcg of vitamin K. Fresh figs also supply B vitamins, but in much smaller amounts than dried ones.
Minerals
Dried figs contain larger concentrations of key minerals. A 1-cup serving of dried figs supplies you with 181 mg of calcium, 761 mg of potassium, 2.28 mg of iron and 75 mg of both magnesium and phosphorus. The same serving size of fresh figs contains 88 mg of calcium, 592 mg of potassium, 0.96 mg of iron and 44 mg of magnesium.
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