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  6. Oat vs. Figs

Oat vs. Figs — In-Depth Nutrition Comparison

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What are the differences between Oat and Figs?

  • The amount of Manganese, Phosphorus, Copper, Vitamin B1, Iron, Magnesium, Zinc, Fiber, Vitamin B5, and Folate in Oat is higher than in Figs.
  • Oat's daily need coverage for Manganese is 208% more.
  • Figs contain 37 times less Phosphorus than Oat. Oat contains 523mg of Phosphorus, while Figs contain 14mg.

We used Oats and Figs, raw types in this article.

Infographic

Oat 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.
Oat
Oat
8
:
2
Figs
Figs
Contains more Calcium +54.3%
Contains more Iron +1175.7%
Contains more Magnesium +941.2%
Contains more Phosphorus +3635.7%
Contains more Potassium +84.9%
Contains more Zinc +2546.7%
Contains more Copper +794.3%
Contains more Manganese +3740.6%
Contains less Sodium -50%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Calcium +54.3%
Contains more Iron +1175.7%
Contains more Magnesium +941.2%
Contains more Phosphorus +3635.7%
Contains more Potassium +84.9%
Contains more Zinc +2546.7%
Contains more Copper +794.3%
Contains more Manganese +3740.6%
Contains less Sodium -50%

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.
Oat
Oat
6
:
4
Figs
Figs
Contains more Vitamin B1 +1171.7%
Contains more Vitamin B2 +178%
Contains more Vitamin B3 +140.3%
Contains more Vitamin B5 +349.7%
Contains more Folate +833.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.113
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Figs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin B1 +1171.7%
Contains more Vitamin B2 +178%
Contains more Vitamin B3 +140.3%
Contains more Vitamin B5 +349.7%
Contains more Folate +833.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B6 - 0.113

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Figs
Figs
Contains more Protein +2152%
Contains more Fats +2200%
Contains more Carbs +245.5%
Contains more Other +160.6%
Contains more Water +862.4%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Figs
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more Protein +2152%
Contains more Fats +2200%
Contains more Carbs +245.5%
Contains more Other +160.6%
Contains more Water +862.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Figs
Figs
Contains more Monounsaturated Fat +3200%
Contains more Polyunsaturated fat +1660.4%
Contains less Saturated Fat -95.1%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains more Monounsaturated Fat +3200%
Contains more Polyunsaturated fat +1660.4%
Contains less Saturated Fat -95.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Figs Opinion
Net carbs 55.67g 16.28g Oat
Protein 16.89g 0.75g Oat
Fats 6.9g 0.3g Oat
Carbs 66.27g 19.18g Oat
Calories 389kcal 74kcal Oat
Sugar 16.26g Oat
Fiber 10.6g 2.9g Oat
Calcium 54mg 35mg Oat
Iron 4.72mg 0.37mg Oat
Magnesium 177mg 17mg Oat
Phosphorus 523mg 14mg Oat
Potassium 429mg 232mg Oat
Sodium 2mg 1mg Figs
Zinc 3.97mg 0.15mg Oat
Copper 0.626mg 0.07mg Oat
Manganese 4.916mg 0.128mg Oat
Selenium 0.2µg Figs
Vitamin A 0IU 142IU Figs
Vitamin A RAE 0µg 7µg Figs
Vitamin E 0.11mg Figs
Vitamin C 0mg 2mg Figs
Vitamin B1 0.763mg 0.06mg Oat
Vitamin B2 0.139mg 0.05mg Oat
Vitamin B3 0.961mg 0.4mg Oat
Vitamin B5 1.349mg 0.3mg Oat
Vitamin B6 0.119mg 0.113mg Oat
Folate 56µg 6µg Oat
Vitamin K 4.7µg Figs
Tryptophan 0.234mg 0.006mg Oat
Threonine 0.575mg 0.024mg Oat
Isoleucine 0.694mg 0.023mg Oat
Leucine 1.284mg 0.033mg Oat
Lysine 0.701mg 0.03mg Oat
Methionine 0.312mg 0.006mg Oat
Phenylalanine 0.895mg 0.018mg Oat
Valine 0.937mg 0.028mg Oat
Histidine 0.405mg 0.011mg Oat
Saturated Fat 1.217g 0.06g Figs
Monounsaturated Fat 2.178g 0.066g Oat
Polyunsaturated fat 2.535g 0.144g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Figs
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Oat
9%
Figs
Minerals Daily Need Coverage Score
154%
Oat
11%
Figs

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 16.26g)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Oat
Oat 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 - 1.157g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.