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Figs vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between figs and wheat Bread

  • Wheat Bread is richer than figs in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, folate, and copper.
  • Daily need coverage for selenium for wheat Bread is 60% higher.
  • Figs contain less sodium.

Food types used in this article are Figs, raw and Bread, wheat, toasted.

Infographic

Figs vs Wheat Bread 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.
Figs
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +247.1%
Contains more CalciumCalcium +371.4%
Contains more IronIron +1005.4%
Contains more CopperCopper +182.9%
Contains more ZincZinc +880%
Contains more PhosphorusPhosphorus +1242.9%
Contains more ManganeseManganese +975.8%
Contains more SeleniumSelenium +16600%
~equal in Potassium ~223mg

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.
Figs
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B1Vitamin B1 +631.7%
Contains more Vitamin B2Vitamin B2 +664%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +35.4%
Contains more Vitamin KVitamin K +21.3%
Contains more FolateFolate +1333.3%
Contains more CholineCholine +370.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +226.5%
Contains more ProteinProtein +1628%
Contains more FatsFats +1323.3%
Contains more CarbsCarbs +190.8%
Contains more OtherOther +319.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +1443.9%
Contains more Poly. FatPolyunsaturated fat +1094.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Wheat Bread DV% diff.
Selenium 0.2µg 33.4µg 60%
Manganese 0.128mg 1.377mg 54%
Iron 0.37mg 4.09mg 47%
Vitamin B3 0.4mg 6.25mg 37%
Vitamin B1 0.06mg 0.439mg 32%
Vitamin B2 0.05mg 0.382mg 26%
Sodium 1mg 601mg 26%
Phosphorus 14mg 188mg 25%
Protein 0.75g 12.96g 24%
Folate 6µg 86µg 20%
Copper 0.07mg 0.198mg 14%
Calcium 35mg 165mg 13%
Calories 74kcal 313kcal 12%
Zinc 0.15mg 1.47mg 12%
Carbs 19.18g 55.77g 12%
Polyunsaturated fat 0.144g 1.72g 11%
Magnesium 17mg 59mg 10%
Fiber 2.9g 4.7g 7%
Fats 0.3g 4.27g 6%
Saturated fat 0.06g 0.989g 4%
Vitamin B5 0.3mg 0.456mg 3%
Vitamin B6 0.113mg 0.153mg 3%
Choline 4.7mg 22.1mg 3%
Monounsaturated fat 0.066g 1.019g 2%
Vitamin C 2mg 0.2mg 2%
Vitamin K 4.7µg 5.7µg 1%
Vitamin E 0.11mg 0.24mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 16.28g 51.07g N/A
Potassium 232mg 223mg 0%
Sugar 16.26g 6.42g N/A
Tryptophan 0.006mg 0.092mg 0%
Threonine 0.024mg 0.299mg 0%
Isoleucine 0.023mg 0.258mg 0%
Leucine 0.033mg 0.461mg 0%
Lysine 0.03mg 0.215mg 0%
Methionine 0.006mg 0.105mg 0%
Phenylalanine 0.018mg 0.315mg 0%
Valine 0.028mg 0.31mg 0%
Histidine 0.011mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Wheat Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Figs
36%
Wheat Bread
Minerals Daily Need Coverage Score
11%
Figs
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 9.84g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 1)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.3)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Figs
Figs is lower in Saturated fat (difference - 0.929g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.