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  6. Dates vs. Figs

Dates vs. Figs — In-Depth Nutrition Comparison

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What are the main differences between dates and figs?

  • Dates have more fiber, copper, potassium, iron, phosphorus, magnesium, manganese, vitamin B5, vitamin B3, and selenium than figs.
  • Dates' daily need coverage for fiber is 20% higher.
  • Figs have 15 times less selenium than dates. Dates have 3µg of selenium, while figs have 0.2µg.
  • Figs have a higher glycemic index (61) than dates (42).

We used Dates, deglet noor and Figs, raw types in this comparison.

Infographic

Dates 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.
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Figs
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 +152.9%
Contains more CalciumCalcium +11.4%
Contains more PotassiumPotassium +182.8%
Contains more IronIron +175.7%
Contains more CopperCopper +194.3%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +342.9%
Contains more ManganeseManganese +104.7%
Contains more SeleniumSelenium +1400%
Contains less SodiumSodium -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.
Dates
Dates
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Figs
Figs
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 2.3% 2.2% 15% 12% 7.5% 18% 26% 0% 12% 4.5%
Contains more Vitamin B2Vitamin B2 +32%
Contains more Vitamin B3Vitamin B3 +218.5%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more Vitamin B6Vitamin B6 +46%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +120%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin KVitamin K +74.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Figs DV% diff.
Fructose 19.56g 24%
Fiber 8g 2.9g 20%
Carbs 75.03g 19.18g 19%
Copper 0.206mg 0.07mg 15%
Potassium 656mg 232mg 12%
Calories 282kcal 74kcal 10%
Iron 1.02mg 0.37mg 8%
Phosphorus 62mg 14mg 7%
Magnesium 43mg 17mg 6%
Manganese 0.262mg 0.128mg 6%
Vitamin B5 0.589mg 0.3mg 6%
Selenium 3µg 0.2µg 5%
Vitamin B3 1.274mg 0.4mg 5%
Vitamin B6 0.165mg 0.113mg 4%
Protein 2.45g 0.75g 3%
Folate 19µg 6µg 3%
Vitamin C 0.4mg 2mg 2%
Vitamin K 2.7µg 4.7µg 2%
Zinc 0.29mg 0.15mg 1%
Vitamin A 0µg 7µg 1%
Vitamin B1 0.052mg 0.06mg 1%
Vitamin B2 0.066mg 0.05mg 1%
Polyunsaturated fat 0.019g 0.144g 1%
Protein per 100 calories 0.87g 1g N/A
Calories per 10 g protein 1151kcal 987kcal N/A
Weight per 100 calories 35g 135g N/A
Fats 0.39g 0.3g 0%
Net carbs 67.03g 16.28g N/A
Calcium 39mg 35mg 0%
Sugar 63.35g 16.26g N/A
Sodium 2mg 1mg 0%
Vitamin E 0.05mg 0.11mg 0%
Choline 6.3mg 4.7mg 0%
Saturated fat 0.032g 0.06g 0%
Monounsaturated fat 0.036g 0.066g 0%
Tryptophan 0.012mg 0.006mg 0%
Threonine 0.043mg 0.024mg 0%
Isoleucine 0.049mg 0.023mg 0%
Leucine 0.084mg 0.033mg 0%
Lysine 0.066mg 0.03mg 0%
Methionine 0.022mg 0.006mg 0%
Phenylalanine 0.05mg 0.018mg 0%
Valine 0.071mg 0.028mg 0%
Histidine 0.032mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Figs
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 +226.7%
Contains more FatsFats +30%
Contains more CarbsCarbs +291.2%
Contains more OtherOther +142.4%
Contains more WaterWater +285.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Figs
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 less Sat. FatSaturated fat -46.7%
Contains more Mono. FatMonounsaturated fat +83.3%
Contains more Poly. FatPolyunsaturated fat +657.9%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.