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  6. Figs vs. Coconut

Figs vs. Coconut — In-Depth Nutrition Comparison

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Summary of differences between figs and coconut

  • 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.
  • Figs have less saturated fat.

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

Infographic

Figs vs Coconut 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
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%
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%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -95%
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%

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
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B6Vitamin B6 +109.3%
Contains more Vitamin KVitamin K +2250%
Contains more Vitamin CVitamin C +65%
Contains more Vitamin EVitamin E +118.2%
Contains more Vitamin B3Vitamin B3 +35%
Contains more FolateFolate +333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B5 ~0.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.