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Figs vs. Plantain — In-Depth Nutrition Comparison

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What are the differences between figs and plantains?

  • The amount of vitamin A, vitamin C, vitamin B6, and potassium in plantains is higher than in figs.
  • Plantains' daily need coverage for vitamin A is 15% more.
  • Plantains contain 18 times less calcium than figs. Figs contain 35mg of calcium, while plantains contain 2mg.
  • Plantains have less sugar.
  • Plantains have a lower glycemic index (37) than figs (61).

We used Figs, raw and Plantains, cooked types in this article.

Infographic

Figs vs Plantain infographic
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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
4
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% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +1650%
Contains more ZincZinc +15.4%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +88.2%
Contains more PotassiumPotassium +100.4%
Contains more IronIron +56.8%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +600%
~equal in Copper ~0.066mg

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
3
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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more Vitamin KVitamin K +571.4%
Contains more Vitamin CVitamin C +445%
Contains more Vitamin AVitamin A +542.9%
Contains more Vitamin EVitamin E +18.2%
Contains more Vitamin B3Vitamin B3 +89%
Contains more Vitamin B6Vitamin B6 +112.4%
Contains more FolateFolate +333.3%
Contains more CholineCholine +170.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Plantain DV% diff.
Vitamin C 2mg 10.9mg 10%
Vitamin B6 0.113mg 0.24mg 10%
Potassium 232mg 465mg 7%
Manganese 0.128mg 6%
Folate 6µg 26µg 5%
Vitamin A 7µg 45µg 4%
Carbs 19.18g 31.15g 4%
Magnesium 17mg 32mg 4%
Vitamin K 4.7µg 0.7µg 3%
Iron 0.37mg 0.58mg 3%
Calcium 35mg 2mg 3%
Selenium 0.2µg 1.4µg 2%
Fiber 2.9g 2.3g 2%
Phosphorus 14mg 28mg 2%
Vitamin B3 0.4mg 0.756mg 2%
Calories 74kcal 116kcal 2%
Choline 4.7mg 12.7mg 1%
Vitamin B5 0.3mg 0.233mg 1%
Polyunsaturated fat 0.144g 0.033g 1%
Vitamin B1 0.06mg 0.046mg 1%
Protein 0.75g 0.79g 0%
Fats 0.3g 0.18g 0%
Net carbs 16.28g 28.85g N/A
Sugar 16.26g 14g N/A
Copper 0.07mg 0.066mg 0%
Zinc 0.15mg 0.13mg 0%
Sodium 1mg 5mg 0%
Vitamin E 0.11mg 0.13mg 0%
Vitamin B2 0.05mg 0.052mg 0%
Saturated fat 0.06g 0.069g 0%
Monounsaturated fat 0.066g 0.015g 0%
Tryptophan 0.006mg 0.009mg 0%
Threonine 0.024mg 0.021mg 0%
Isoleucine 0.023mg 0.022mg 0%
Leucine 0.033mg 0.036mg 0%
Lysine 0.03mg 0.037mg 0%
Methionine 0.006mg 0.01mg 0%
Phenylalanine 0.018mg 0.027mg 0%
Valine 0.028mg 0.028mg 0%
Histidine 0.011mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
3
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more FatsFats +66.7%
Contains more WaterWater +17.5%
Contains more OtherOther +13.8%
Contains more CarbsCarbs +62.4%
~equal in Protein ~0.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
3
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -13%
Contains more Mono. FatMonounsaturated fat +340%
Contains more Poly. FatPolyunsaturated fat +336.4%

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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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.