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  6. Walnut vs. Figs

Walnut vs. Figs — In-Depth Nutrition Comparison

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The main differences between Walnut and Figs

  • Walnut is richer than Figs in Copper, Manganese, Phosphorus, Magnesium, Vitamin B6, Iron, Zinc, Vitamin B1, and Folate.
  • Daily need coverage for Copper from Walnut is 168% higher.
  • Walnut contains 102 times more Saturated Fat than Figs. Walnut contains 6.126g of Saturated Fat, while Figs contain 0.06g.

Food types used in this article are Nuts, walnuts, english and Figs, raw.

Infographic

Walnut 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.
Walnut
Walnut
9
:
1
Figs
Figs
Contains more Calcium +180%
Contains more Iron +686.5%
Contains more Magnesium +829.4%
Contains more Phosphorus +2371.4%
Contains more Potassium +90.1%
Contains more Zinc +1960%
Contains more Copper +2165.7%
Contains more Manganese +2567.2%
Contains more Selenium +2350%
Contains less Sodium -50%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Calcium +180%
Contains more Iron +686.5%
Contains more Magnesium +829.4%
Contains more Phosphorus +2371.4%
Contains more Potassium +90.1%
Contains more Zinc +1960%
Contains more Copper +2165.7%
Contains more Manganese +2567.2%
Contains more Selenium +2350%
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.
Walnut
Walnut
7
:
3
Figs
Figs
Contains more Vitamin E +536.4%
Contains more Vitamin B1 +468.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +375.2%
Contains more Folate +1533.3%
Contains more Vitamin A +610%
Contains more Vitamin C +53.8%
Contains more Vitamin K +74.1%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 E +536.4%
Contains more Vitamin B1 +468.3%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +90%
Contains more Vitamin B6 +375.2%
Contains more Folate +1533.3%
Contains more Vitamin A +610%
Contains more Vitamin C +53.8%
Contains more Vitamin K +74.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Figs
Figs
Contains more Protein +1930.7%
Contains more Fats +21636.7%
Contains more Other +169.7%
Contains more Carbs +39.9%
Contains more Water +1843.7%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +1930.7%
Contains more Fats +21636.7%
Contains more Other +169.7%
Contains more Carbs +39.9%
Contains more Water +1843.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Figs
Figs
Contains more Monounsaturated Fat +13434.8%
Contains more Polyunsaturated fat +32659.7%
Contains less Saturated Fat -99%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains more Monounsaturated Fat +13434.8%
Contains more Polyunsaturated fat +32659.7%
Contains less Saturated Fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Figs Opinion
Net carbs 7.01g 16.28g Figs
Protein 15.23g 0.75g Walnut
Fats 65.21g 0.3g Walnut
Carbs 13.71g 19.18g Figs
Calories 654kcal 74kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 16.26g Walnut
Fiber 6.7g 2.9g Walnut
Calcium 98mg 35mg Walnut
Iron 2.91mg 0.37mg Walnut
Magnesium 158mg 17mg Walnut
Phosphorus 346mg 14mg Walnut
Potassium 441mg 232mg Walnut
Sodium 2mg 1mg Figs
Zinc 3.09mg 0.15mg Walnut
Copper 1.586mg 0.07mg Walnut
Manganese 3.414mg 0.128mg Walnut
Selenium 4.9µg 0.2µg Walnut
Vitamin A 20IU 142IU Figs
Vitamin A RAE 1µg 7µg Figs
Vitamin E 0.7mg 0.11mg Walnut
Vitamin C 1.3mg 2mg Figs
Vitamin B1 0.341mg 0.06mg Walnut
Vitamin B2 0.15mg 0.05mg Walnut
Vitamin B3 1.125mg 0.4mg Walnut
Vitamin B5 0.57mg 0.3mg Walnut
Vitamin B6 0.537mg 0.113mg Walnut
Folate 98µg 6µg Walnut
Vitamin K 2.7µg 4.7µg Figs
Tryptophan 0.17mg 0.006mg Walnut
Threonine 0.596mg 0.024mg Walnut
Isoleucine 0.625mg 0.023mg Walnut
Leucine 1.17mg 0.033mg Walnut
Lysine 0.424mg 0.03mg Walnut
Methionine 0.236mg 0.006mg Walnut
Phenylalanine 0.711mg 0.018mg Walnut
Valine 0.753mg 0.028mg Walnut
Histidine 0.391mg 0.011mg Walnut
Saturated Fat 6.126g 0.06g Figs
Monounsaturated Fat 8.933g 0.066g Walnut
Polyunsaturated fat 47.174g 0.144g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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%
Walnut
9%
Figs
Minerals Daily Need Coverage Score
152%
Walnut
11%
Figs

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 13.65g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
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 - 6.066g)
Which food is cheaper?
Figs
Figs is cheaper (difference - $4.4)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.