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  6. Figs vs. Mango

Figs vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between figs and mango

  • Figs are higher in fiber, yet mango is higher in vitamin C, vitamin A, folate, and vitamin E.
  • Mango covers your daily vitamin C needs 38% more than figs.
  • Figs contain 3 times more calcium than mango. While figs contain 35mg of calcium, mango contains only 11mg.
  • The amount of sugar in mango is lower.

Food varieties used in this article are Figs, raw and Mangos, raw.

Infographic

Figs vs Mango 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
6
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%
Mango
Mango
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +218.2%
Contains more PotassiumPotassium +38.1%
Contains more IronIron +131.3%
Contains more ZincZinc +66.7%
Contains more ManganeseManganese +103.2%
Contains more CopperCopper +58.6%
Contains more SeleniumSelenium +200%
~equal in Phosphorus ~14mg
~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
Figs
4
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%
Mango
Mango
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +114.3%
Contains more Vitamin B2Vitamin B2 +31.6%
Contains more Vitamin B5Vitamin B5 +52.3%
Contains more Vitamin KVitamin K +11.9%
Contains more Vitamin CVitamin C +1720%
Contains more Vitamin AVitamin A +671.4%
Contains more Vitamin EVitamin E +718.2%
Contains more Vitamin B3Vitamin B3 +67.3%
Contains more FolateFolate +616.7%
Contains more CholineCholine +61.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Mango DV% diff.
Vitamin C 2mg 36.4mg 38%
Folate 6µg 43µg 9%
Fructose 4.68g 6%
Fiber 2.9g 1.6g 5%
Vitamin E 0.11mg 0.9mg 5%
Vitamin A 7µg 54µg 5%
Copper 0.07mg 0.111mg 5%
Manganese 0.128mg 0.063mg 3%
Vitamin B1 0.06mg 0.028mg 3%
Iron 0.37mg 0.16mg 3%
Potassium 232mg 168mg 2%
Calcium 35mg 11mg 2%
Vitamin B5 0.3mg 0.197mg 2%
Vitamin B3 0.4mg 0.669mg 2%
Magnesium 17mg 10mg 2%
Selenium 0.2µg 0.6µg 1%
Choline 4.7mg 7.6mg 1%
Vitamin B2 0.05mg 0.038mg 1%
Calories 74kcal 60kcal 1%
Zinc 0.15mg 0.09mg 1%
Carbs 19.18g 14.98g 1%
Protein 0.75g 0.82g 0%
Fats 0.3g 0.38g 0%
Net carbs 16.28g 13.38g N/A
Sugar 16.26g 13.66g N/A
Phosphorus 14mg 14mg 0%
Sodium 1mg 1mg 0%
Vitamin B6 0.113mg 0.119mg 0%
Vitamin K 4.7µg 4.2µg 0%
Saturated fat 0.06g 0.092g 0%
Monounsaturated fat 0.066g 0.14g 0%
Polyunsaturated fat 0.144g 0.071g 0%
Tryptophan 0.006mg 0.013mg 0%
Threonine 0.024mg 0.031mg 0%
Isoleucine 0.023mg 0.029mg 0%
Leucine 0.033mg 0.05mg 0%
Lysine 0.03mg 0.066mg 0%
Methionine 0.006mg 0.008mg 0%
Phenylalanine 0.018mg 0.027mg 0%
Valine 0.028mg 0.042mg 0%
Histidine 0.011mg 0.019mg 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
Mango
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more CarbsCarbs +28%
Contains more OtherOther +83.3%
Contains more FatsFats +26.7%
~equal in Protein ~0.82g
~equal in Water ~83.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
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
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains less Sat. FatSaturated fat -34.8%
Contains more Poly. FatPolyunsaturated fat +102.8%
Contains more Mono. FatMonounsaturated fat +112.1%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.