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Figs vs. Currant — In-Depth Nutrition Comparison

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Summary of differences between figs and currants

  • Figs have less vitamin C, iron, fiber, and vitamin K than currants.
  • Currants cover your daily need for vitamin C, 43% more than figs.
  • Figs have 2 times more sugar than currants. While figs have 16.26g of sugar, currants have only 7.37g.
  • The glycemic index of figs is higher.

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

Infographic

Figs vs Currant 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
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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +30.8%
Contains more PotassiumPotassium +18.5%
Contains more IronIron +170.3%
Contains more CopperCopper +52.9%
Contains more ZincZinc +53.3%
Contains more PhosphorusPhosphorus +214.3%
Contains more ManganeseManganese +45.3%
Contains more SeleniumSelenium +200%
~equal in Calcium ~33mg
~equal in Sodium ~1mg

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
5
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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +368.8%
Contains more Vitamin B6Vitamin B6 +61.4%
Contains more Vitamin CVitamin C +1950%
Contains more Vitamin KVitamin K +134%
Contains more FolateFolate +33.3%
Contains more CholineCholine +61.7%
~equal in Vitamin E ~0.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Currant DV% diff.
Vitamin C 2mg 41mg 43%
Iron 0.37mg 1mg 8%
Fiber 2.9g 4.3g 6%
Vitamin K 4.7µg 11µg 5%
Vitamin B5 0.3mg 0.064mg 5%
Fructose 3.53g 4%
Phosphorus 14mg 44mg 4%
Copper 0.07mg 0.107mg 4%
Vitamin B6 0.113mg 0.07mg 3%
Manganese 0.128mg 0.186mg 3%
Vitamin B3 0.4mg 0.1mg 2%
Vitamin B1 0.06mg 0.04mg 2%
Carbs 19.18g 13.8g 2%
Calories 74kcal 56kcal 1%
Protein 0.75g 1.4g 1%
Choline 4.7mg 7.6mg 1%
Zinc 0.15mg 0.23mg 1%
Magnesium 17mg 13mg 1%
Folate 6µg 8µg 1%
Selenium 0.2µg 0.6µg 1%
Potassium 232mg 275mg 1%
Vitamin A 7µg 2µg 1%
Fats 0.3g 0.2g 0%
Net carbs 16.28g 9.5g N/A
Calcium 35mg 33mg 0%
Sugar 16.26g 7.37g N/A
Sodium 1mg 1mg 0%
Vitamin E 0.11mg 0.1mg 0%
Vitamin B2 0.05mg 0.05mg 0%
Saturated fat 0.06g 0.017g 0%
Monounsaturated fat 0.066g 0.028g 0%
Polyunsaturated fat 0.144g 0.088g 0%
Tryptophan 0.006mg 0%
Threonine 0.024mg 0%
Isoleucine 0.023mg 0%
Leucine 0.033mg 0%
Lysine 0.03mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.018mg 0%
Valine 0.028mg 0%
Histidine 0.011mg 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more FatsFats +50%
Contains more CarbsCarbs +39%
Contains more ProteinProtein +86.7%
~equal in Water ~83.95g
~equal in Other ~0.65g

Fat Type Comparison

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

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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. 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.