Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Figs
  5. Compare
  6. Figs vs. Sunflower seeds

Figs vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

A recap on differences between figs and sunflower seeds

  • Sunflower seeds are higher than figs in vitamin E, copper, vitamin B1, selenium, vitamin B6, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily vitamin E needs 234% more than figs.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Figs, raw and Seeds, sunflower seed kernels, dried.

Infographic

Figs vs Sunflower seeds 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
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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +1811.8%
Contains more CalciumCalcium +122.9%
Contains more PotassiumPotassium +178%
Contains more IronIron +1318.9%
Contains more CopperCopper +2471.4%
Contains more ZincZinc +3233.3%
Contains more PhosphorusPhosphorus +4614.3%
Contains more ManganeseManganese +1423.4%
Contains more SeleniumSelenium +26400%

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
3
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +31872.7%
Contains more Vitamin B1Vitamin B1 +2366.7%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +1983.8%
Contains more Vitamin B5Vitamin B5 +276.7%
Contains more Vitamin B6Vitamin B6 +1090.3%
Contains more FolateFolate +3683.3%
Contains more CholineCholine +1072.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Sunflower seeds DV% diff.
Vitamin E 0.11mg 35.17mg 234%
Copper 0.07mg 1.8mg 192%
Polyunsaturated fat 0.144g 23.137g 153%
Vitamin B1 0.06mg 1.48mg 118%
Selenium 0.2µg 53µg 96%
Vitamin B6 0.113mg 1.345mg 95%
Phosphorus 14mg 660mg 92%
Fats 0.3g 51.46g 79%
Manganese 0.128mg 1.95mg 79%
Magnesium 17mg 325mg 73%
Iron 0.37mg 5.25mg 61%
Folate 6µg 227µg 55%
Vitamin B3 0.4mg 8.335mg 50%
Monounsaturated fat 0.066g 18.528g 46%
Zinc 0.15mg 5mg 44%
Protein 0.75g 20.78g 40%
Calories 74kcal 584kcal 26%
Fiber 2.9g 8.6g 23%
Vitamin B2 0.05mg 0.355mg 23%
Saturated fat 0.06g 4.455g 20%
Vitamin B5 0.3mg 1.13mg 17%
Potassium 232mg 645mg 12%
Choline 4.7mg 55.1mg 9%
Calcium 35mg 78mg 4%
Vitamin K 4.7µg 0µg 4%
Vitamin C 2mg 1.4mg 1%
Net carbs 16.28g 11.4g N/A
Carbs 19.18g 20g 0%
Sugar 16.26g 2.62g N/A
Sodium 1mg 9mg 0%
Vitamin A 7µg 3µg 0%
Tryptophan 0.006mg 0.348mg 0%
Threonine 0.024mg 0.928mg 0%
Isoleucine 0.023mg 1.139mg 0%
Leucine 0.033mg 1.659mg 0%
Lysine 0.03mg 0.937mg 0%
Methionine 0.006mg 0.494mg 0%
Phenylalanine 0.018mg 1.169mg 0%
Valine 0.028mg 1.315mg 0%
Histidine 0.011mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1572.5%
Contains more ProteinProtein +2670.7%
Contains more FatsFats +17053.3%
Contains more OtherOther +359.1%
~equal in Carbs ~20g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +27972.7%
Contains more Poly. FatPolyunsaturated fat +15967.4%

People also compare

Figs
Figs vs Figs
Figs
Figs
Figs vs Pomegranate
Pomegranate
Figs
Figs vs Dates
Dates
Sunflower seeds
Sunflower seeds vs Sesame
Sesame
Sunflower seeds
Sunflower seeds vs Safflower
Safflower
Sunflower seeds
Sunflower seeds vs Chia seeds
Chia seeds

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.