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  6. Figs vs. Kiwi

Figs vs. Kiwi — In-Depth Nutrition Comparison

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What are the differences between figs and kiwi?

  • The amount of vitamin C, vitamin K, vitamin E, and copper in kiwi is higher than in figs.
  • Kiwi's daily need coverage for vitamin C is 101% more.
  • Kiwi contains 2 times less sugar than figs. Figs contain 16.26g of sugar, while kiwi contains 8.99g.

We used Figs, raw and Kiwifruit, green, raw types in this article.

Infographic

Figs vs Kiwi 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
3
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%
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more IronIron +19.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +30.6%
Contains more PotassiumPotassium +34.5%
Contains more CopperCopper +85.7%
Contains more PhosphorusPhosphorus +142.9%
~equal in Magnesium ~17mg
~equal in Calcium ~34mg
~equal in Zinc ~0.14mg
~equal in Selenium ~0.2µg

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
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Kiwi
Kiwi
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +79.4%
Contains more Vitamin CVitamin C +4535%
Contains more Vitamin EVitamin E +1227.3%
Contains more Vitamin KVitamin K +757.4%
Contains more FolateFolate +316.7%
Contains more CholineCholine +66%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Kiwi DV% diff.
Vitamin C 2mg 92.7mg 101%
Vitamin K 4.7µg 40.3µg 30%
Vitamin E 0.11mg 1.46mg 9%
Copper 0.07mg 0.13mg 7%
Fructose 4.35g 5%
Folate 6µg 25µg 5%
Vitamin B6 0.113mg 0.063mg 4%
Phosphorus 14mg 34mg 3%
Vitamin B1 0.06mg 0.027mg 3%
Potassium 232mg 312mg 2%
Carbs 19.18g 14.66g 2%
Vitamin B5 0.3mg 0.183mg 2%
Vitamin B2 0.05mg 0.025mg 2%
Iron 0.37mg 0.31mg 1%
Protein 0.75g 1.14g 1%
Polyunsaturated fat 0.144g 0.287g 1%
Choline 4.7mg 7.8mg 1%
Calories 74kcal 61kcal 1%
Manganese 0.128mg 0.098mg 1%
Fats 0.3g 0.52g 0%
Net carbs 16.28g 11.66g N/A
Magnesium 17mg 17mg 0%
Calcium 35mg 34mg 0%
Sugar 16.26g 8.99g N/A
Fiber 2.9g 3g 0%
Zinc 0.15mg 0.14mg 0%
Sodium 1mg 3mg 0%
Vitamin A 7µg 4µg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B3 0.4mg 0.341mg 0%
Saturated fat 0.06g 0.029g 0%
Monounsaturated fat 0.066g 0.047g 0%
Tryptophan 0.006mg 0.015mg 0%
Threonine 0.024mg 0.047mg 0%
Isoleucine 0.023mg 0.051mg 0%
Leucine 0.033mg 0.066mg 0%
Lysine 0.03mg 0.061mg 0%
Methionine 0.006mg 0.024mg 0%
Phenylalanine 0.018mg 0.044mg 0%
Valine 0.028mg 0.057mg 0%
Histidine 0.011mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more CarbsCarbs +30.8%
Contains more ProteinProtein +52%
Contains more FatsFats +73.3%
~equal in Water ~83.07g
~equal in Other ~0.61g

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
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +40.4%
Contains less Sat. FatSaturated fat -51.7%
Contains more Poly. FatPolyunsaturated fat +99.3%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.