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Figs vs. Porridge — In-Depth Nutrition Comparison

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Important differences between figs and porridge

  • Figs have more fiber, vitamin B6, potassium, and manganese; however, porridge has more iron and calcium.
  • Porridge's daily need coverage for iron is 42% more.
  • Porridge is lower in sugar.

The food varieties used in the comparison are Figs, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Figs vs Porridge 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +1350%
Contains more CopperCopper +75%
Contains more ZincZinc +15.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +148.6%
Contains more IronIron +910.8%
Contains more SeleniumSelenium +1300%
~equal in Phosphorus ~15mg

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
8
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +322.5%
Contains more Vitamin B6Vitamin B6 +769.2%
Contains more Vitamin KVitamin K +4600%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +30%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
3
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more FatsFats +42.9%
Contains more CarbsCarbs +82.3%
Contains more OtherOther +200%
Contains more ProteinProtein +92%
Contains more WaterWater +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +135.7%
Contains more Poly. FatPolyunsaturated fat +26.3%
Contains less Sat. FatSaturated fat -45%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Porridge DV% diff.
Iron 0.37mg 3.74mg 42%
Fiber 2.9g 0.5g 10%
Vitamin B6 0.113mg 0.013mg 8%
Potassium 232mg 16mg 6%
Manganese 0.128mg 0mg 6%
Vitamin B5 0.3mg 0.071mg 5%
Selenium 0.2µg 2.8µg 5%
Calcium 35mg 87mg 5%
Vitamin K 4.7µg 0.1µg 4%
Magnesium 17mg 5mg 3%
Carbs 19.18g 10.52g 3%
Copper 0.07mg 0.04mg 3%
Vitamin C 2mg 0mg 2%
Vitamin B2 0.05mg 0.025mg 2%
Folate 6µg 12µg 2%
Vitamin B3 0.4mg 0.52mg 1%
Protein 0.75g 1.44g 1%
Calories 74kcal 50kcal 1%
Vitamin E 0.11mg 0.02mg 1%
Vitamin A 7µg 0µg 1%
Choline 4.7mg 1%
Fats 0.3g 0.21g 0%
Net carbs 16.28g 10.02g N/A
Sugar 16.26g 0.03g N/A
Zinc 0.15mg 0.13mg 0%
Phosphorus 14mg 15mg 0%
Sodium 1mg 6mg 0%
Vitamin B1 0.06mg 0.055mg 0%
Saturated fat 0.06g 0.033g 0%
Monounsaturated fat 0.066g 0.028g 0%
Polyunsaturated fat 0.144g 0.114g 0%
Tryptophan 0.006mg 0.02mg 0%
Threonine 0.024mg 0.045mg 0%
Isoleucine 0.023mg 0.063mg 0%
Leucine 0.033mg 0.11mg 0%
Lysine 0.03mg 0.037mg 0%
Methionine 0.006mg 0.027mg 0%
Phenylalanine 0.018mg 0.078mg 0%
Valine 0.028mg 0.07mg 0%
Histidine 0.011mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
11%
Figs
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 16.23g)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.027g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.6)
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Figs
Figs is lower in glycemic index (difference - 5)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.