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Figs vs. Semolina — In-Depth Nutrition Comparison

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A recap on differences between figs and semolina

  • Semolina is higher than figs in manganese, selenium, vitamin B3, vitamin B6, copper, phosphorus, vitamin B1, zinc, and vitamin B5.
  • Semolina covers your daily manganese needs 39% more than figs.
  • Figs contain 2 times more fiber than semolina. While figs contain 2.9g of fiber, semolina contains only 1.8g.

Food varieties used in this article are Figs, raw and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Figs vs Semolina 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
2
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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more PotassiumPotassium +33.3%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +102.9%
Contains more IronIron +100%
Contains more CopperCopper +305.7%
Contains more ZincZinc +580%
Contains more PhosphorusPhosphorus +992.9%
Contains more ManganeseManganese +708.6%
Contains more SeleniumSelenium +9850%

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
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 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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin KVitamin K +4600%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B3Vitamin B3 +1162%
Contains more Vitamin B5Vitamin B5 +124%
Contains more Vitamin B6Vitamin B6 +300%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +702.3%
Contains more ProteinProtein +901.3%
Contains more FatsFats +243.3%
Contains more CarbsCarbs +321.7%
~equal in Other ~0.71g

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +290.9%
Contains more Poly. FatPolyunsaturated fat +123.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Semolina DV% diff.
Manganese 0.128mg 1.035mg 39%
Selenium 0.2µg 19.9µg 36%
Vitamin B3 0.4mg 5.048mg 29%
Starch 68.29g 28%
Vitamin B6 0.113mg 0.452mg 26%
Copper 0.07mg 0.284mg 24%
Carbs 19.18g 80.89g 21%
Phosphorus 14mg 153mg 20%
Calories 74kcal 374kcal 15%
Protein 0.75g 7.51g 14%
Vitamin B1 0.06mg 0.224mg 14%
Zinc 0.15mg 1.02mg 8%
Vitamin B5 0.3mg 0.672mg 7%
Iron 0.37mg 0.74mg 5%
Fiber 2.9g 1.8g 4%
Calcium 35mg 71mg 4%
Vitamin K 4.7µg 0.1µg 4%
Vitamin C 2mg 0mg 2%
Magnesium 17mg 27mg 2%
Potassium 232mg 174mg 2%
Vitamin A 7µg 1%
Folate 6µg 8µg 1%
Polyunsaturated fat 0.144g 0.322g 1%
Vitamin E 0.11mg 0.03mg 1%
Choline 4.7mg 1%
Saturated fat 0.06g 0.294g 1%
Fats 0.3g 1.03g 1%
Net carbs 16.28g 79.09g N/A
Sugar 16.26g 0.33g N/A
Sodium 1mg 2mg 0%
Vitamin B2 0.05mg 0.05mg 0%
Monounsaturated fat 0.066g 0.258g 0%
Tryptophan 0.006mg 0.103mg 0%
Threonine 0.024mg 0.271mg 0%
Isoleucine 0.023mg 0.339mg 0%
Leucine 0.033mg 0.656mg 0%
Lysine 0.03mg 0.215mg 0%
Methionine 0.006mg 0.183mg 0%
Phenylalanine 0.018mg 0.398mg 0%
Valine 0.028mg 0.47mg 0%
Histidine 0.011mg 0.185mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Semolina
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
24%
Semolina
Minerals Daily Need Coverage Score
11%
Figs
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 15.93g)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Figs
Figs is lower in Saturated fat (difference - 0.234g)
Which food is cheaper?
Figs
Figs is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.