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  6. Figs vs. Graham cracker

Figs vs. Graham cracker — In-Depth Nutrition Comparison

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Important differences between figs and graham cracker

  • Figs have less iron, manganese, vitamin B3, phosphorus, folate, vitamin B2, vitamin B1, copper, and selenium.
  • Graham cracker's daily need coverage for iron is 43% more.
  • Figs are lower in sodium.
  • Graham cracker has a higher glycemic index than figs.

The food varieties used in the comparison are Figs, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Figs vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +36.5%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +135.3%
Contains more CalciumCalcium +120%
Contains more IronIron +921.6%
Contains more CopperCopper +142.9%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +1221.4%
Contains more ManganeseManganese +696.1%
Contains more SeleniumSelenium +3050%

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
2
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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1272.7%
Contains more Vitamin B1Vitamin B1 +341.7%
Contains more Vitamin B2Vitamin B2 +534%
Contains more Vitamin B3Vitamin B3 +1009.8%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +38.1%
Contains more Vitamin KVitamin K +204.3%
Contains more FolateFolate +1416.7%
Contains more CholineCholine +25.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Graham cracker DV% diff.
Iron 0.37mg 3.78mg 43%
Manganese 0.128mg 1.019mg 39%
Polyunsaturated fat 0.144g 5.388g 35%
Vitamin B3 0.4mg 4.439mg 25%
Phosphorus 14mg 185mg 24%
Folate 6µg 91µg 21%
Vitamin B2 0.05mg 0.317mg 21%
Sodium 1mg 459mg 20%
Starch 46.56g 19%
Carbs 19.18g 77.66g 19%
Calories 74kcal 430kcal 18%
Vitamin B1 0.06mg 0.265mg 17%
Fats 0.3g 10.6g 16%
Protein 0.75g 6.69g 12%
Copper 0.07mg 0.17mg 11%
Selenium 0.2µg 6.3µg 11%
Vitamin E 0.11mg 1.51mg 9%
Vitamin K 4.7µg 14.3µg 8%
Zinc 0.15mg 0.96mg 7%
Saturated fat 0.06g 1.633g 7%
Monounsaturated fat 0.066g 2.509g 6%
Magnesium 17mg 40mg 5%
Calcium 35mg 77mg 4%
Vitamin B6 0.113mg 0.156mg 3%
Vitamin C 2mg 0mg 2%
Fiber 2.9g 3.4g 2%
Vitamin B5 0.3mg 0.42mg 2%
Potassium 232mg 170mg 2%
Fructose 0.99g 1%
Vitamin A 7µg 0µg 1%
Net carbs 16.28g 74.26g N/A
Sugar 16.26g 24.85g N/A
Trans fat 0g 0.055g N/A
Choline 4.7mg 5.9mg 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%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more WaterWater +2233.6%
Contains more ProteinProtein +792%
Contains more FatsFats +3433.3%
Contains more CarbsCarbs +304.9%
Contains more OtherOther +151.5%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +3701.5%
Contains more Poly. FatPolyunsaturated fat +3641.7%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.