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Figs vs. Egg white — In-Depth Nutrition Comparison

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Summary of differences between figs and egg whites

  • Figs have more fiber, vitamin B6, copper, and manganese; however, egg whites are higher in selenium and vitamin B2.
  • Egg whites cover your daily need for selenium, 36% more than figs.
  • Figs have less sodium.
  • The glycemic index of figs is higher.

These are the specific foods used in this comparison Figs, raw and Egg, white, raw, fresh.

Infographic

Figs vs Egg white 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
8
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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +42.3%
Contains more IronIron +362.5%
Contains more CopperCopper +204.3%
Contains more ZincZinc +400%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1063.6%
Contains more SeleniumSelenium +9900%
~equal in Phosphorus ~15mg

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
10
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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin B6Vitamin B6 +2160%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +327.3%
Contains more Vitamin B2Vitamin B2 +778%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +76.5%
Contains more CarbsCarbs +2527.4%
Contains more ProteinProtein +1353.3%
Contains more WaterWater +10.7%
~equal in Other ~0.63g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Egg white DV% diff.
Selenium 0.2µg 20µg 36%
Vitamin B2 0.05mg 0.439mg 30%
Protein 0.75g 10.9g 20%
Fiber 2.9g 0g 12%
Vitamin B6 0.113mg 0.005mg 8%
Sodium 1mg 166mg 7%
Carbs 19.18g 0.73g 6%
Manganese 0.128mg 0.011mg 5%
Copper 0.07mg 0.023mg 5%
Vitamin B1 0.06mg 0.004mg 5%
Iron 0.37mg 0.08mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin K 4.7µg 0µg 4%
Calcium 35mg 7mg 3%
Potassium 232mg 163mg 2%
Vitamin B5 0.3mg 0.19mg 2%
Vitamin B3 0.4mg 0.105mg 2%
Vitamin C 2mg 0mg 2%
Folate 6µg 4µg 1%
Choline 4.7mg 1.1mg 1%
Polyunsaturated fat 0.144g 0g 1%
Calories 74kcal 52kcal 1%
Vitamin E 0.11mg 0mg 1%
Vitamin A 7µg 0µg 1%
Zinc 0.15mg 0.03mg 1%
Magnesium 17mg 11mg 1%
Fats 0.3g 0.17g 0%
Net carbs 16.28g 0.73g N/A
Sugar 16.26g 0.71g N/A
Phosphorus 14mg 15mg 0%
Saturated fat 0.06g 0g 0%
Monounsaturated fat 0.066g 0g 0%
Tryptophan 0.006mg 0.125mg 0%
Threonine 0.024mg 0.449mg 0%
Isoleucine 0.023mg 0.661mg 0%
Leucine 0.033mg 1.016mg 0%
Lysine 0.03mg 0.806mg 0%
Methionine 0.006mg 0.399mg 0%
Phenylalanine 0.018mg 0.686mg 0%
Valine 0.028mg 0.809mg 0%
Histidine 0.011mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Egg white
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
10%
Egg white
Minerals Daily Need Coverage Score
11%
Figs
17%
Egg white

Comparison summary

Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 165mg)
Which food is cheaper?
Figs
Figs is cheaper (difference - $0.4)
Which food is richer in minerals?
Figs
Figs is relatively richer in minerals
Which food is richer in vitamins?
Figs
Figs is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 15.55g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.06g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 61)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.