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  6. Mango vs. Figs

Mango vs. Figs — In-Depth Nutrition Comparison

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A recap on differences between Mango and Figs

  • Mango is higher in Vitamin C, Folate, Vitamin E , and Vitamin A RAE, yet Figs are higher in Fiber.
  • Mango covers your daily Vitamin C needs 38% more than Figs.
  • Mango contains 8 times more Vitamin E than Figs. While Mango contains 0.9mg of Vitamin E , Figs contain only 0.11mg.
  • The amount of Sugar in Mango is lower.

Food varieties used in this article are Mangos, raw and Figs, raw.

Infographic

Mango vs Figs infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
Mango
2
:
6
Figs
Figs
Contains more Copper +58.6%
Contains more Selenium +200%
Contains more Calcium +218.2%
Contains more Iron +131.3%
Contains more Magnesium +70%
Contains more Potassium +38.1%
Contains more Zinc +66.7%
Contains more Manganese +103.2%
Equal in Phosphorus - 14
Equal in Sodium - 1
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Copper +58.6%
Contains more Selenium +200%
Contains more Calcium +218.2%
Contains more Iron +131.3%
Contains more Magnesium +70%
Contains more Potassium +38.1%
Contains more Zinc +66.7%
Contains more Manganese +103.2%
Equal in Phosphorus - 14
Equal in Sodium - 1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mango
Mango
6
:
4
Figs
Figs
Contains more Vitamin A +662%
Contains more Vitamin E +718.2%
Contains more Vitamin C +1720%
Contains more Vitamin B3 +67.3%
Contains more Folate +616.7%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B5 +52.3%
Contains more Vitamin K +11.9%
Equal in Vitamin B6 - 0.113
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Figs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin A +662%
Contains more Vitamin E +718.2%
Contains more Vitamin C +1720%
Contains more Vitamin B3 +67.3%
Contains more Folate +616.7%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +31.6%
Contains more Vitamin B5 +52.3%
Contains more Vitamin K +11.9%
Equal in Vitamin B6 - 0.113

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
:
2
Figs
Figs
Contains more Fats +26.7%
Contains more Carbs +28%
Contains more Other +83.3%
Equal in Protein - 0.75
Equal in Water - 79.11
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Figs
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more Fats +26.7%
Contains more Carbs +28%
Contains more Other +83.3%
Equal in Protein - 0.75
Equal in Water - 79.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
:
2
Figs
Figs
Contains more Monounsaturated Fat +112.1%
Contains less Saturated Fat -34.8%
Contains more Polyunsaturated fat +102.8%
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains more Monounsaturated Fat +112.1%
Contains less Saturated Fat -34.8%
Contains more Polyunsaturated fat +102.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mango Figs
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mango Figs Opinion
Net carbs 13.38g 16.28g Figs
Protein 0.82g 0.75g Mango
Fats 0.38g 0.3g Mango
Carbs 14.98g 19.18g Figs
Calories 60kcal 74kcal Figs
Fructose 4.68g Mango
Sugar 13.66g 16.26g Mango
Fiber 1.6g 2.9g Figs
Calcium 11mg 35mg Figs
Iron 0.16mg 0.37mg Figs
Magnesium 10mg 17mg Figs
Phosphorus 14mg 14mg
Potassium 168mg 232mg Figs
Sodium 1mg 1mg
Zinc 0.09mg 0.15mg Figs
Copper 0.111mg 0.07mg Mango
Manganese 0.063mg 0.128mg Figs
Selenium 0.6µg 0.2µg Mango
Vitamin A 1082IU 142IU Mango
Vitamin A RAE 54µg 7µg Mango
Vitamin E 0.9mg 0.11mg Mango
Vitamin C 36.4mg 2mg Mango
Vitamin B1 0.028mg 0.06mg Figs
Vitamin B2 0.038mg 0.05mg Figs
Vitamin B3 0.669mg 0.4mg Mango
Vitamin B5 0.197mg 0.3mg Figs
Vitamin B6 0.119mg 0.113mg Mango
Folate 43µg 6µg Mango
Vitamin K 4.2µg 4.7µg Figs
Tryptophan 0.013mg 0.006mg Mango
Threonine 0.031mg 0.024mg Mango
Isoleucine 0.029mg 0.023mg Mango
Leucine 0.05mg 0.033mg Mango
Lysine 0.066mg 0.03mg Mango
Methionine 0.008mg 0.006mg Mango
Phenylalanine 0.027mg 0.018mg Mango
Valine 0.042mg 0.028mg Mango
Histidine 0.019mg 0.011mg Mango
Saturated Fat 0.092g 0.06g Figs
Monounsaturated Fat 0.14g 0.066g Mango
Polyunsaturated fat 0.071g 0.144g Figs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mango Figs
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Mango
9%
Figs
Minerals Daily Need Coverage Score
9%
Mango
11%
Figs

Comparison summary

Which food is lower in Sugar?
Mango
Mango is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Mango
Mango is lower in glycemic index (difference - 10)
Which food is cheaper?
Mango
Mango is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Figs
Figs is lower in Saturated Fat (difference - 0.032g)
Which food is richer in minerals?
Figs
Figs is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/nutrients
  2. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.