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Figs vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the main differences between figs and mixed nuts?

  • Mixed nuts have more copper, manganese, phosphorus, selenium, vitamin E, magnesium, vitamin B3, zinc, and iron than figs.
  • Mixed nuts' daily need coverage for copper is 93% higher.
  • Figs are lower in saturated fat.
  • Figs have a higher glycemic index (61) than mixed nuts (24).

We used Figs, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this comparison.

Infographic

Figs vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +1247.1%
Contains more CalciumCalcium +234.3%
Contains more PotassiumPotassium +172.4%
Contains more IronIron +605.4%
Contains more CopperCopper +1195.7%
Contains more ZincZinc +2140%
Contains more PhosphorusPhosphorus +3157.1%
Contains more ManganeseManganese +1493.8%
Contains more SeleniumSelenium +16850%

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
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7009.1%
Contains more Vitamin B1Vitamin B1 +215%
Contains more Vitamin B2Vitamin B2 +292%
Contains more Vitamin B3Vitamin B3 +1827.3%
Contains more Vitamin B5Vitamin B5 +280%
Contains more Vitamin B6Vitamin B6 +211.5%
Contains more Vitamin KVitamin K +21.3%
Contains more FolateFolate +1283.3%
Contains more CholineCholine +1006.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3703.4%
Contains more ProteinProtein +2572%
Contains more FatsFats +17883.3%
Contains more OtherOther +336.4%
~equal in Carbs ~21.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +43063.6%
Contains more Poly. FatPolyunsaturated fat +10047.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Mixed nuts DV% diff.
Polyunsaturated fat 0.144g 14.612g 96%
Copper 0.07mg 0.907mg 93%
Fats 0.3g 53.95g 83%
Manganese 0.128mg 2.04mg 83%
Monounsaturated fat 0.066g 28.488g 71%
Phosphorus 14mg 456mg 63%
Selenium 0.2µg 33.9µg 61%
Vitamin E 0.11mg 7.82mg 51%
Magnesium 17mg 229mg 50%
Vitamin B3 0.4mg 7.709mg 46%
Saturated fat 0.06g 8.711g 39%
Protein 0.75g 20.04g 39%
Zinc 0.15mg 3.36mg 29%
Iron 0.37mg 2.61mg 28%
Calories 74kcal 607kcal 27%
Folate 6µg 83µg 19%
Vitamin B6 0.113mg 0.352mg 18%
Vitamin B5 0.3mg 1.14mg 17%
Fiber 2.9g 7g 16%
Potassium 232mg 632mg 12%
Vitamin B1 0.06mg 0.189mg 11%
Vitamin B2 0.05mg 0.196mg 11%
Choline 4.7mg 52mg 9%
Calcium 35mg 117mg 8%
Starch 4.2g 2%
Vitamin C 2mg 0.5mg 2%
Carbs 19.18g 21.05g 1%
Vitamin K 4.7µg 5.7µg 1%
Vitamin A 7µg 0µg 1%
Net carbs 16.28g 14.05g N/A
Sugar 16.26g 4.15g N/A
Sodium 1mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.006mg 0.22mg 0%
Threonine 0.024mg 0.703mg 0%
Isoleucine 0.023mg 0.826mg 0%
Leucine 0.033mg 1.656mg 0%
Lysine 0.03mg 0.782mg 0%
Methionine 0.006mg 0.283mg 0%
Phenylalanine 0.018mg 1.182mg 0%
Valine 0.028mg 1.001mg 0%
Histidine 0.011mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
11%
Figs
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 12.11g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Figs
Figs is lower in Saturated fat (difference - 8.651g)
Which food is cheaper?
Figs
Figs is cheaper (difference - $2.4)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.