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Figs vs. Palm oil — In-Depth Nutrition Comparison

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The main differences between figs and palm oil

  • Figs are richer in fiber, vitamin B6, copper, potassium, and vitamin B5, yet palm oil is richer in vitamin E and monounsaturated fat.
  • Daily need coverage for saturated fat for palm oil is 246% higher.
  • Figs contain less saturated fat.
  • Palm oil has a lower glycemic index than figs.

Food types used in this article are Figs, raw and Oil, palm.

Infographic

Figs vs Palm oil 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
9
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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3600%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
9
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +1466.7%
Contains more Vitamin EVitamin E +14390.9%
Contains more Vitamin KVitamin K +70.2%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
4
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +33233.3%

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +55960.6%
Contains more Poly. FatPolyunsaturated fat +6358.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Palm oil DV% diff.
Saturated fat 0.06g 49.3g 224%
Fats 0.3g 100g 153%
Vitamin E 0.11mg 15.94mg 106%
Monounsaturated fat 0.066g 37g 92%
Polyunsaturated fat 0.144g 9.3g 61%
Calories 74kcal 884kcal 41%
Fiber 2.9g 0g 12%
Vitamin B6 0.113mg 0mg 9%
Copper 0.07mg 0mg 8%
Potassium 232mg 0mg 7%
Carbs 19.18g 0g 6%
Vitamin B5 0.3mg 0mg 6%
Manganese 0.128mg 6%
Vitamin B1 0.06mg 0mg 5%
Iron 0.37mg 0.01mg 5%
Calcium 35mg 0mg 4%
Magnesium 17mg 0mg 4%
Vitamin B2 0.05mg 0mg 4%
Vitamin K 4.7µg 8µg 3%
Vitamin B3 0.4mg 0mg 3%
Phosphorus 14mg 0mg 2%
Vitamin C 2mg 0mg 2%
Folate 6µg 0µg 2%
Protein 0.75g 0g 2%
Choline 4.7mg 0.3mg 1%
Zinc 0.15mg 0mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 16.28g 0g N/A
Sugar 16.26g 0g N/A
Sodium 1mg 0mg 0%
Selenium 0.2µg 0µg 0%
Tryptophan 0.006mg 0mg 0%
Threonine 0.024mg 0mg 0%
Isoleucine 0.023mg 0mg 0%
Leucine 0.033mg 0mg 0%
Lysine 0.03mg 0mg 0%
Methionine 0.006mg 0mg 0%
Phenylalanine 0.018mg 0mg 0%
Valine 0.028mg 0mg 0%
Histidine 0.011mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Palm oil
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
26%
Palm oil
Minerals Daily Need Coverage Score
11%
Figs
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 16.26g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 61)
Which food is lower in Saturated fat?
Figs
Figs is lower in Saturated fat (difference - 49.24g)
Which food is cheaper?
Figs
Figs is cheaper (difference - $1.4)
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 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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.