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Raisin vs. Figs — In-Depth Nutrition Comparison

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What are the differences between raisins and figs?

  • The amount of copper, iron, potassium, phosphorus, manganese, and vitamin B2 in raisins is higher than in figs.
  • Raisins' daily need coverage for copper is 28% more.
  • Figs contain 7 times less phosphorus than raisins. Raisins contain 101mg of phosphorus, while figs contain 14mg.
  • Figs have less sugar.

We used Raisins, seedless and Figs, raw types in this article.

Infographic

Raisin vs Figs infographic
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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.
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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%
Contains more MagnesiumMagnesium +88.2%
Contains more CalciumCalcium +42.9%
Contains more PotassiumPotassium +222.8%
Contains more IronIron +408.1%
Contains more CopperCopper +354.3%
Contains more ZincZinc +46.7%
Contains more PhosphorusPhosphorus +621.4%
Contains more ManganeseManganese +133.6%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -90.9%

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.
Raisin
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Figs
4
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 +15%
Contains more Vitamin B1Vitamin B1 +76.7%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +91.5%
Contains more Vitamin B6Vitamin B6 +54%
Contains more CholineCholine +136.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +215.8%
Contains more Vitamin KVitamin K +34.3%
Contains more FolateFolate +20%
~equal in Vitamin E ~0.11mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Figs DV% diff.
Fructose 29.68g 37%
Copper 0.318mg 0.07mg 28%
Carbs 79.18g 19.18g 20%
Iron 1.88mg 0.37mg 19%
Potassium 749mg 232mg 15%
Phosphorus 101mg 14mg 12%
Calories 299kcal 74kcal 11%
Manganese 0.299mg 0.128mg 7%
Vitamin B2 0.125mg 0.05mg 6%
Vitamin B6 0.174mg 0.113mg 5%
Protein 3.07g 0.75g 5%
Vitamin B5 0.095mg 0.3mg 4%
Vitamin B1 0.106mg 0.06mg 4%
Magnesium 32mg 17mg 4%
Fiber 3.7g 2.9g 3%
Calcium 50mg 35mg 2%
Vitamin B3 0.766mg 0.4mg 2%
Zinc 0.22mg 0.15mg 1%
Polyunsaturated fat 0.037g 0.144g 1%
Starch 2.7g 1%
Vitamin K 3.5µg 4.7µg 1%
Choline 11.1mg 4.7mg 1%
Vitamin A 0µg 7µg 1%
Selenium 0.6µg 0.2µg 1%
Fats 0.46g 0.3g 0%
Vitamin C 2.3mg 2mg 0%
Net carbs 75.48g 16.28g N/A
Sugar 59.19g 16.26g N/A
Sodium 11mg 1mg 0%
Vitamin E 0.12mg 0.11mg 0%
Folate 5µg 6µg 0%
Saturated fat 0.058g 0.06g 0%
Monounsaturated fat 0.051g 0.066g 0%
Tryptophan 0.05mg 0.006mg 0%
Threonine 0.077mg 0.024mg 0%
Isoleucine 0.057mg 0.023mg 0%
Leucine 0.096mg 0.033mg 0%
Lysine 0.084mg 0.03mg 0%
Methionine 0.021mg 0.006mg 0%
Phenylalanine 0.065mg 0.018mg 0%
Valine 0.083mg 0.028mg 0%
Histidine 0.072mg 0.011mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Figs
1
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 +309.3%
Contains more FatsFats +53.3%
Contains more CarbsCarbs +312.8%
Contains more OtherOther +181.8%
Contains more WaterWater +412.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Figs
2
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 +29.4%
Contains more Poly. FatPolyunsaturated fat +289.2%
~equal in Saturated fat ~0.06g

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.