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  6. Coconut vs. Figs

Coconut vs. Figs — In-Depth Nutrition Comparison

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Summary of differences between coconut and figs

  • Figs have less manganese, copper, iron, fiber, selenium, phosphorus, and zinc than coconut.
  • Coconut covers your daily need for saturated fat, 148% more than figs.
  • Coconut has 51 times more selenium than figs. While coconut has 10.1µg of selenium, figs have only 0.2µg.
  • Figs have less saturated fat.

These are the specific foods used in this comparison Nuts, coconut meat, raw and Figs, raw.

Infographic

Coconut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Figs
Figs
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +53.4%
Contains more IronIron +556.8%
Contains more CopperCopper +521.4%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +707.1%
Contains more ManganeseManganese +1071.9%
Contains more SeleniumSelenium +4950%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -95%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Figs
Figs
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 6.7% 0% 2.3% 2.2% 15% 12% 7.5% 18% 26% 0% 12% 4.5%
Contains more Vitamin CVitamin C +65%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B3Vitamin B3 +35%
Contains more FolateFolate +333.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B6Vitamin B6 +109.3%
Contains more Vitamin KVitamin K +2250%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B5 ~0.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Figs DV% diff.
Saturated fat 29.698g 0.06g 135%
Manganese 1.5mg 0.128mg 60%
Fats 33.49g 0.3g 51%
Copper 0.435mg 0.07mg 41%
Iron 2.43mg 0.37mg 26%
Fiber 9g 2.9g 24%
Selenium 10.1µg 0.2µg 18%
Calories 354kcal 74kcal 14%
Phosphorus 113mg 14mg 14%
Zinc 1.1mg 0.15mg 9%
Protein 3.33g 0.75g 5%
Vitamin B6 0.054mg 0.113mg 5%
Folate 26µg 6µg 5%
Magnesium 32mg 17mg 4%
Potassium 356mg 232mg 4%
Vitamin K 0.2µg 4.7µg 4%
Monounsaturated fat 1.425g 0.066g 3%
Calcium 14mg 35mg 2%
Vitamin B2 0.02mg 0.05mg 2%
Vitamin C 3.3mg 2mg 1%
Carbs 15.23g 19.18g 1%
Sodium 20mg 1mg 1%
Vitamin A 0µg 7µg 1%
Vitamin E 0.24mg 0.11mg 1%
Vitamin B1 0.066mg 0.06mg 1%
Vitamin B3 0.54mg 0.4mg 1%
Choline 12.1mg 4.7mg 1%
Polyunsaturated fat 0.366g 0.144g 1%
Protein per 100 calories 0.94g 1g N/A
Calories per 10 g protein 1063kcal 987kcal N/A
Weight per 100 calories 28g 135g N/A
Unsaturated / Saturated Fat ratio 0.06 3.5 N/A
Net carbs 6.23g 16.28g N/A
Sugar 6.23g 16.26g N/A
Vitamin B5 0.3mg 0.3mg 0%
Tryptophan 0.039mg 0.006mg 0%
Threonine 0.121mg 0.024mg 0%
Isoleucine 0.131mg 0.023mg 0%
Leucine 0.247mg 0.033mg 0%
Lysine 0.147mg 0.03mg 0%
Methionine 0.062mg 0.006mg 0%
Phenylalanine 0.169mg 0.018mg 0%
Valine 0.202mg 0.028mg 0%
Histidine 0.077mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +344%
Contains more FatsFats +11063.3%
Contains more OtherOther +45.5%
Contains more CarbsCarbs +25.9%
Contains more WaterWater +68.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +2059.1%
Contains more Poly. FatPolyunsaturated fat +154.2%
Contains less Sat. FatSaturated fat -99.8%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.