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Figs and dates may look similar, but if you take a closer look, they’re in fact very different fruits. While they are both sweet treats that can be used to add flavor and texture to numerous dishes or enjoyed on their own as snacks—figs hail from the Ficus tree while dates come from date palms—they also have distinct properties that make them ideal for different recipes.
In this blog post, we’ll compare figs and dates side by side so you can decide which one is better suited for your needs— whether it be a dish at home, or something more involved like baking! Read on to learn the differences between these two delectable fruits.
What are Figs?
Figs are small, soft fruits that grow on the Ficus tree—a type of fig tree. They’re usually oblong or pear-shaped and have a sweet flavor with a slightly chewy texture. Figs are often dried and used in baking, salads, sauces and desserts—they can also be enjoyed fresh if they’re available.
What are Dates?
Dates are the fruit of date palms, which can grow up to 30 feet tall! Dates look similar to figs but tend to have a more intense sweetness and a firmer texture. They come in both dry and semi-dried varieties, making them perfect for snacking on their own or adding to recipes like cakes, tarts and other baked goods.
Nutritional Value
Caloric Information
Figs are a high-calorie snack. A single fresh fig contains 74 calories, compared to a date which has 66 calories.
Macronutrients
Both fruits contain small amounts of fat and protein, but carbohydrates make up the bulk of their nutritional content. Figs have 19 grams of carbs per serving, while dates contain 31 grams per serving. This makes dates the higher carb choice if you’re looking to stay within your recommended daily carbohydrate intake.
Micronutrients
Figs are a good source of calcium, magnesium and potassium, while dates provide more iron and zinc than figs. They each provide small amounts of other micronutrients — including phosphorus, copper, selenium and folate — but dates provide more of these micronutrients than figs.
Fiber
Both dried and fresh figs contain around 3 grams of fiber per serving, while dates contain 7 grams. Eating foods high in fiber can help support digestive health, reduce cholesterol levels, lower blood pressure and regulate blood sugar levels. Therefore, if you are looking to increase your dietary intake of fiber, dates may be the better option.
Vitamins & Minerals
Figs are a good source of vitamins A and K and also provide small amounts of other B-vitamins such as thiamine, riboflavin, niacin and vitamin B6. Dates provide all three together with small amounts of vitamin C, E and other B-vitamins.
Health Benefits Associated
Weight Management
Figs and dates can both be beneficial for weight management as part of a calorie-controlled diet. Figs are low in calories, while dates provide more energy—making them less likely to cause spikes in blood sugar levels or leave you feeling hungry soon afterwards.
Heart Health
Both figs and dates contain fiber and other micronutrients that have been linked with improved heart health. The high fiber content found in dates also helps to reduce bad cholesterol levels, which can then help lower your risk of developing cardiovascular diseases.
Digestive Health
The dietary fiber found in both figs and dates can help support digestive health by increasing the amount of good bacteria in the gut and promoting regular bowel movements. Additionally, the magnesium found in figs helps to relax the muscles of the digestive tract and reduce bloating.
Preparation Methods and Usages
Methods of Preparing
Figs can be used in a variety of ways, including baking, salads, sauces, compotes and desserts. They can also be enjoyed fresh as a snack or on their own.
Dates are often eaten out of hand as a snack but can also be dried and used in baking recipes like cakes, tarts and cookies. They’re also often stewed or boiled to make compote-type dishes and they can also be used in salads to add sweetness and texture.
Culinary Uses
Figs can be used in baking and also make a great accompaniment to cheese platters.
Dates are often added to cakes, tarts and other baked goods to give them sweetness and texture, as well as being used to sweeten sauces and smoothies. They can also be enjoyed fresh or stewed and boiled for compote-type dishes.
Popular Combinations
Figs pair well with cheese, prosciutto, honey and citrus fruits.
Dates are great when paired with nuts, such as walnuts or almonds, as well as dark chocolate. They can also be combined with other dried fruits like figs for a sweet snack mix.
Which One Is Healthier?
Both figs and dates provide health benefits, but the nutritional content of each varies slightly. Figs are lower in calories than dates, but contain fewer micronutrients and fiber compared to their sweet counterpart. On the other hand, dates provide more energy as well as higher amounts of iron, zinc and dietary fiber — making them a healthier choice if you’re looking to increase your intake of these nutrients.
Frequently Asked Questions | Figs vs Dates
1. How do figs and dates differ in taste?
Figs have a soft and chewy texture with a sweet, delicate flavor. Dates, on the other hand, are softer and sweeter than figs with a caramel-like flavor.
2. Can you substitute one for the other?
Yes, you can use either figs or dates as a substitution for one another in recipes however, it is important to note that they may not behave exactly the same way due to their size and texture differences.
3. Are there any health benefits associated with eating figs or dates?
Yes! Both of these fruits contain high amounts of fiber which can help reduce cholesterol levels as well as aid in digestion. Additionally, figs are rich in antioxidants which can help protect against harmful free radicals and reduce the risk of certain diseases. Dates also contain healthy amounts of magnesium which can help to regulate blood sugar levels and lower stress.
4. Are there any risks associated with eating too many figs or dates?
Yes, it is possible to overconsume these fruits which may lead to an increase in calories and sugar intake. It is recommended that you eat them in moderation as part of a balanced diet.
5. How should I store figs or dates?
Figs should be stored at room temperature for up to two weeks while dates should be kept in the refrigerator for up to one month. Both fruits should be stored in an airtight container to keep them fresh. It is also important to remember that if they are not consumed quickly, they can become dry and lose their flavor.
The Bottom Line
Ultimately, both figs and dates can be enjoyed as part of a healthy diet. They provide essential vitamins and minerals that help support overall health, as well as being incredibly versatile ingredients to add to many dishes. Whether eaten fresh or dried, adding either figs or dates to your meals can make them more nutritious. So why not try them both?
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