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Olive vs. Figs — In-Depth Nutrition Comparison

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Important differences between Olive and Figs

  • Olive has more Iron, Copper, Vitamin E , and Calcium, however, Figs has more Vitamin B6, Potassium, and Vitamin B5.
  • Olive's daily need coverage for Iron is 37% more.
  • Olive has 735 times more Sodium than Figs. Olive has 735mg of Sodium, while Figs have 1mg.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Figs, raw.

Infographic

Olive 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.
Olive
5
:
5
Figs
Contains more Calcium +151.4%
Contains more Iron +791.9%
Contains more Zinc +46.7%
Contains more Copper +258.6%
Contains more Selenium +350%
Contains more Magnesium +325%
Contains more Phosphorus +366.7%
Contains more Potassium +2800%
Contains less Sodium -99.9%
Contains more Manganese +540%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Calcium +151.4%
Contains more Iron +791.9%
Contains more Zinc +46.7%
Contains more Copper +258.6%
Contains more Selenium +350%
Contains more Magnesium +325%
Contains more Phosphorus +366.7%
Contains more Potassium +2800%
Contains less Sodium -99.9%
Contains more Manganese +540%

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.
Olive
2
:
8
Figs
Contains more Vitamin A +183.8%
Contains more Vitamin E +1400%
Contains more Vitamin C +122.2%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1900%
Contains more Vitamin B6 +1155.6%
Contains more Folate +∞%
Contains more Vitamin K +235.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 +183.8%
Contains more Vitamin E +1400%
Contains more Vitamin C +122.2%
Contains more Vitamin B1 +1900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +1900%
Contains more Vitamin B6 +1155.6%
Contains more Folate +∞%
Contains more Vitamin K +235.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
4
:
1
Figs
Contains more Protein +12%
Contains more Fats +3460%
Contains more Other +237.9%
Contains more Carbs +206.4%
Equal in Water - 79.11
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more Protein +12%
Contains more Fats +3460%
Contains more Other +237.9%
Contains more Carbs +206.4%
Equal in Water - 79.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
2
:
1
Figs
Contains more Monounsaturated Fat +11851.5%
Contains more Polyunsaturated fat +532.6%
Contains less Saturated Fat -95.8%
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains more Monounsaturated Fat +11851.5%
Contains more Polyunsaturated fat +532.6%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Figs Opinion
Net carbs 3.06g 16.28g Figs
Protein 0.84g 0.75g Olive
Fats 10.68g 0.3g Olive
Carbs 6.26g 19.18g Figs
Calories 115kcal 74kcal Olive
Sugar 0g 16.26g Olive
Fiber 3.2g 2.9g Olive
Calcium 88mg 35mg Olive
Iron 3.3mg 0.37mg Olive
Magnesium 4mg 17mg Figs
Phosphorus 3mg 14mg Figs
Potassium 8mg 232mg Figs
Sodium 735mg 1mg Figs
Zinc 0.22mg 0.15mg Olive
Copper 0.251mg 0.07mg Olive
Manganese 0.02mg 0.128mg Figs
Selenium 0.9µg 0.2µg Olive
Vitamin A 403IU 142IU Olive
Vitamin A RAE 20µg 7µg Olive
Vitamin E 1.65mg 0.11mg Olive
Vitamin C 0.9mg 2mg Figs
Vitamin B1 0.003mg 0.06mg Figs
Vitamin B2 0mg 0.05mg Figs
Vitamin B3 0.037mg 0.4mg Figs
Vitamin B5 0.015mg 0.3mg Figs
Vitamin B6 0.009mg 0.113mg Figs
Folate 0µg 6µg Figs
Vitamin K 1.4µg 4.7µg Figs
Tryptophan 0.006mg Figs
Threonine 0.026mg 0.024mg Olive
Isoleucine 0.031mg 0.023mg Olive
Leucine 0.05mg 0.033mg Olive
Lysine 0.032mg 0.03mg Olive
Methionine 0.012mg 0.006mg Olive
Phenylalanine 0.029mg 0.018mg Olive
Valine 0.038mg 0.028mg Olive
Histidine 0.023mg 0.011mg Olive
Saturated Fat 1.415g 0.06g Figs
Monounsaturated Fat 7.888g 0.066g Olive
Polyunsaturated fat 0.911g 0.144g Olive

Which food is preferable for your diet?

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

People also compare

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
6%
Olive
9%
Figs
Minerals Daily Need Coverage Score
35%
Olive
11%
Figs

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 16.26g)
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 734mg)
Which food is lower in Saturated Fat?
Figs
Figs is lower in Saturated Fat (difference - 1.355g)
Which food is lower in glycemic index?
Figs
Figs is lower in glycemic index (difference - 61)
Which food is cheaper?
Figs
Figs is cheaper (difference - $2.9)
Which food is richer in vitamins?
Figs
Figs is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.