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  6. Kiwi vs. Figs

Kiwi vs. Figs — In-Depth Nutrition Comparison

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What are the differences between kiwi and figs?

  • The amount of vitamin C, vitamin K, vitamin E, and copper in kiwi is higher than in figs.
  • Kiwi's daily need coverage for vitamin C is 101% more.
  • Figs contain 13 times less vitamin E than kiwi. Kiwi contains 1.46mg of vitamin E, while figs contain 0.11mg.
  • Kiwi has less sugar.

We used Kiwifruit, green, raw and Figs, raw types in this article.

Infographic

Kiwi 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.
Kiwi
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Figs
Figs
3
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 PotassiumPotassium +34.5%
Contains more CopperCopper +85.7%
Contains more PhosphorusPhosphorus +142.9%
Contains more IronIron +19.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +30.6%
~equal in Magnesium ~17mg
~equal in Calcium ~35mg
~equal in Zinc ~0.15mg
~equal in Selenium ~0.2µg

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.
Kiwi
Kiwi
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Figs
Figs
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin CVitamin C +4535%
Contains more Vitamin EVitamin E +1227.3%
Contains more Vitamin KVitamin K +757.4%
Contains more FolateFolate +316.7%
Contains more CholineCholine +66%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B5Vitamin B5 +63.9%
Contains more Vitamin B6Vitamin B6 +79.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Figs DV% diff.
Vitamin C 92.7mg 2mg 101%
Vitamin K 40.3µg 4.7µg 30%
Vitamin E 1.46mg 0.11mg 9%
Copper 0.13mg 0.07mg 7%
Fructose 4.35g 5%
Folate 25µg 6µg 5%
Vitamin B6 0.063mg 0.113mg 4%
Phosphorus 34mg 14mg 3%
Vitamin B1 0.027mg 0.06mg 3%
Potassium 312mg 232mg 2%
Carbs 14.66g 19.18g 2%
Vitamin B5 0.183mg 0.3mg 2%
Vitamin B2 0.025mg 0.05mg 2%
Iron 0.31mg 0.37mg 1%
Protein 1.14g 0.75g 1%
Polyunsaturated fat 0.287g 0.144g 1%
Choline 7.8mg 4.7mg 1%
Calories 61kcal 74kcal 1%
Manganese 0.098mg 0.128mg 1%
Fats 0.52g 0.3g 0%
Net carbs 11.66g 16.28g N/A
Magnesium 17mg 17mg 0%
Calcium 34mg 35mg 0%
Sugar 8.99g 16.26g N/A
Fiber 3g 2.9g 0%
Zinc 0.14mg 0.15mg 0%
Sodium 3mg 1mg 0%
Vitamin A 4µg 7µg 0%
Selenium 0.2µg 0.2µg 0%
Vitamin B3 0.341mg 0.4mg 0%
Saturated fat 0.029g 0.06g 0%
Monounsaturated fat 0.047g 0.066g 0%
Tryptophan 0.015mg 0.006mg 0%
Threonine 0.047mg 0.024mg 0%
Isoleucine 0.051mg 0.023mg 0%
Leucine 0.066mg 0.033mg 0%
Lysine 0.061mg 0.03mg 0%
Methionine 0.024mg 0.006mg 0%
Phenylalanine 0.044mg 0.018mg 0%
Valine 0.057mg 0.028mg 0%
Histidine 0.027mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +52%
Contains more FatsFats +73.3%
Contains more CarbsCarbs +30.8%
~equal in Water ~79.11g
~equal in Other ~0.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
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
Contains less Sat. FatSaturated fat -51.7%
Contains more Poly. FatPolyunsaturated fat +99.3%
Contains more Mono. FatMonounsaturated fat +40.4%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.