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Figs vs. Currant — In-Depth Nutrition Comparison

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Summary of differences between Figs and Currant

  • Figs have less Vitamin C, Iron, Fiber, and Vitamin K than Currant.
  • Currant covers your daily need of Vitamin C 43% more than Figs.
  • Figs have 2 times more Sugar than Currant. While Figs have 16.26g of Sugar, Currant has only 7.37g.

These are the specific foods used in this comparison Figs, raw and Currants, red and white, raw.

Infographic

Figs vs Currant 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
2
:
Contains more Magnesium +30.8%
Contains more Iron +170.3%
Contains more Phosphorus +214.3%
Contains more Potassium +18.5%
Contains more Zinc +53.3%
Contains more Copper +52.9%
Contains more Manganese +45.3%
Contains more Selenium +200%
Equal in Calcium - 33
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 12% 6% 20% 0.13% 4.1% 23% 17% 1.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9.9% 38% 9.3% 19% 24% 0.13% 6.3% 36% 24% 3.3%
Contains more Magnesium +30.8%
Contains more Iron +170.3%
Contains more Phosphorus +214.3%
Contains more Potassium +18.5%
Contains more Zinc +53.3%
Contains more Copper +52.9%
Contains more Manganese +45.3%
Contains more Selenium +200%
Equal in Calcium - 33
Equal in Sodium - 1

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
6
:
Contains more Vitamin A +238.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +368.8%
Contains more Vitamin B6 +61.4%
Contains more Vitamin C +1950%
Contains more Folate +33.3%
Contains more Choline +61.7%
Contains more Vitamin K +134%
Equal in Vitamin E - 0.1
Equal in Vitamin B2 - 0.05
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8.5% 2.2% 0% 6.7% 15% 12% 7.5% 18% 26% 4.5% 0% 2.6% 12%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2.5% 2% 0% 137% 10% 12% 1.9% 3.8% 16% 6% 0% 4.1% 28%
Contains more Vitamin A +238.1%
Contains more Vitamin B1 +50%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +368.8%
Contains more Vitamin B6 +61.4%
Contains more Vitamin C +1950%
Contains more Folate +33.3%
Contains more Choline +61.7%
Contains more Vitamin K +134%
Equal in Vitamin E - 0.1
Equal in Vitamin B2 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
3
:
Contains more Fats +50%
Contains more Carbs +39%
Contains more Protein +86.7%
Equal in Water - 83.95
Equal in Other - 0.65
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Fats +50%
Contains more Carbs +39%
Contains more Protein +86.7%
Equal in Water - 83.95
Equal in Other - 0.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
2
:
Contains more Monounsaturated Fat +135.7%
Contains more Polyunsaturated fat +63.6%
Contains less Saturated Fat -71.7%
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains more Monounsaturated Fat +135.7%
Contains more Polyunsaturated fat +63.6%
Contains less Saturated Fat -71.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Currant Opinion
Net carbs 16.28g 9.5g Figs
Protein 0.75g 1.4g Currant
Fats 0.3g 0.2g Figs
Carbs 19.18g 13.8g Figs
Calories 74kcal 56kcal Figs
Fructose 3.53g Currant
Sugar 16.26g 7.37g Currant
Fiber 2.9g 4.3g Currant
Calcium 35mg 33mg Figs
Iron 0.37mg 1mg Currant
Magnesium 17mg 13mg Figs
Phosphorus 14mg 44mg Currant
Potassium 232mg 275mg Currant
Sodium 1mg 1mg
Zinc 0.15mg 0.23mg Currant
Copper 0.07mg 0.107mg Currant
Manganese 0.128mg 0.186mg Currant
Selenium 0.2µg 0.6µg Currant
Vitamin A 142IU 42IU Figs
Vitamin A RAE 7µg 2µg Figs
Vitamin E 0.11mg 0.1mg Figs
Vitamin C 2mg 41mg Currant
Vitamin B1 0.06mg 0.04mg Figs
Vitamin B2 0.05mg 0.05mg
Vitamin B3 0.4mg 0.1mg Figs
Vitamin B5 0.3mg 0.064mg Figs
Vitamin B6 0.113mg 0.07mg Figs
Folate 6µg 8µg Currant
Choline 4.7mg 7.6mg Currant
Vitamin K 4.7µg 11µg Currant
Tryptophan 0.006mg Figs
Threonine 0.024mg Figs
Isoleucine 0.023mg Figs
Leucine 0.033mg Figs
Lysine 0.03mg Figs
Methionine 0.006mg Figs
Phenylalanine 0.018mg Figs
Valine 0.028mg Figs
Histidine 0.011mg Figs
Saturated Fat 0.06g 0.017g Currant
Monounsaturated Fat 0.066g 0.028g Figs
Polyunsaturated fat 0.144g 0.088g Figs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Currant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Figs
17%
Currant
Minerals Daily Need Coverage Score
11%
Figs
17%
Currant

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 8.89g)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 36)
Which food is cheaper?
Currant
Currant is cheaper (difference - $0.1)
Which food is richer in minerals?
Currant
Currant is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients
  2. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.