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Olive oil vs. Figs — In-Depth Nutrition Comparison

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Important differences between olive oil and figs

  • Olive oil has more vitamin E and vitamin K; however, figs have more fiber, vitamin B6, copper, potassium, vitamin B5, and manganese.
  • Olive oil's daily need coverage for vitamin E is 95% more.
  • Olive oil has 230 times more saturated fat than figs. Olive oil has 13.808g of saturated fat, while figs have 0.06g.
  • Figs have a higher glycemic index than olive oil.

The food varieties used in the comparison are Oil, olive, salad or cooking and Figs, raw.

Infographic

Olive oil vs Figs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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%
Contains more IronIron +51.4%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +23100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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%
Contains more Vitamin EVitamin E +12945.5%
Contains more Vitamin KVitamin K +1180.9%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
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
Contains more Mono. FatMonounsaturated fat +110447%
Contains more Poly. FatPolyunsaturated fat +7207.6%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Figs
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium 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 Olive oil Figs DV% diff.
Monounsaturated fat 72.961g 0.066g 182%
Fats 100g 0.3g 153%
Vitamin E 14.35mg 0.11mg 95%
Polyunsaturated fat 10.523g 0.144g 69%
Saturated fat 13.808g 0.06g 62%
Vitamin K 60.2µg 4.7µg 46%
Calories 884kcal 74kcal 41%
Fiber 0g 2.9g 12%
Vitamin B6 0mg 0.113mg 9%
Copper 0mg 0.07mg 8%
Potassium 1mg 232mg 7%
Carbs 0g 19.18g 6%
Vitamin B5 0mg 0.3mg 6%
Manganese 0mg 0.128mg 6%
Vitamin B1 0mg 0.06mg 5%
Vitamin B2 0mg 0.05mg 4%
Magnesium 0mg 17mg 4%
Vitamin B3 0mg 0.4mg 3%
Calcium 1mg 35mg 3%
Phosphorus 0mg 14mg 2%
Vitamin C 0mg 2mg 2%
Protein 0g 0.75g 2%
Iron 0.56mg 0.37mg 2%
Folate 0µg 6µg 2%
Choline 0.3mg 4.7mg 1%
Zinc 0mg 0.15mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 0g 16.28g N/A
Sugar 0g 16.26g N/A
Sodium 2mg 1mg 0%
Selenium 0µg 0.2µg 0%
Tryptophan 0mg 0.006mg 0%
Threonine 0mg 0.024mg 0%
Isoleucine 0mg 0.023mg 0%
Leucine 0mg 0.033mg 0%
Lysine 0mg 0.03mg 0%
Methionine 0mg 0.006mg 0%
Phenylalanine 0mg 0.018mg 0%
Valine 0mg 0.028mg 0%
Histidine 0mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Figs
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
34%
Olive oil
8%
Figs
Minerals Daily Need Coverage Score
2%
Olive oil
11%
Figs

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 16.26g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 61)
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 - 13.748g)
Which food is cheaper?
Figs
Figs is cheaper (difference - $0.8)
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.