Figs vs. Coconut
Nutrition comparison of Figs and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and coconut:
- Both coconut and figs are high in dietary fiber and potassium.
- Coconut has 62% less sugar than fig.
- Coconut is a great source of iron.
- Fig has more riboflavin and Vitamin B6, however, coconut contains more folate.
USDA sources for nutritional information: Figs (Figs, raw) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and fig has 79% less calories than coconut - coconut has 354 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is much heavier in carbs, much lighter in fat and similar to coconut for protein. Figs has a macronutrient ratio of 4:92:4 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Coconut | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 92% | 16% |
| Fat | 4% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and figs contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Both coconut and figs are high in dietary fiber. Coconut has 210% more dietary fiber than fig - coconut has 9g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Coconut has 62% less sugar than fig - coconut has 6.2g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Coconut has 344% more protein than fig - coconut has 3.3g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Coconut is high in saturated fat and fig has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Coconut and figs contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Fig has more Vitamin A than coconut - fig has 7ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and figs contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Coconut and figs contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more riboflavin and Vitamin B6, however, coconut contains more folate. Both figs and coconut contain significant amounts of thiamin, niacin and pantothenic acid.
| Figs | Coconut | |
|---|---|---|
| Thiamin | 0.06 MG | 0.066 MG |
| Riboflavin | 0.05 MG | 0.02 MG |
| Niacin | 0.4 MG | 0.54 MG |
| Pantothenic acid | 0.3 MG | 0.3 MG |
| Vitamin B6 | 0.113 MG | 0.054 MG |
| Folate | 6 UG | 26 UG |
Minerals
calcium
Fig has 150% more calcium than coconut - coconut has 14mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Coconut is a great source of iron and it has 557% more iron than fig - coconut has 2.4mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both coconut and figs are high in potassium. Coconut has 53% more potassium than fig - coconut has 356mg of potassium per 100 grams and fig has 232mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than fig per 100 grams.
| Figs | Coconut | |
|---|---|---|
| linoleic acid | 0.144 G | 0.366 G |
| Total | 0.144 G | 0.366 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Figs g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or figs contain more calories in 100 grams?Coconut is high in calories and fig has 80% less calories than coconut - coconut has 354 calories in 100g and fig has 74 calories.
Does coconut or figs have more carbohydrates?
By weight, coconut and figs contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in coconut are made of 60% dietary fiber and 40% sugar, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.
Does coconut or figs contain more potassium?
Both coconut and figs are high in potassium. Coconut has 50% more potassium than fig - coconut has 356mg of potassium in 100 grams and fig has 232mg of potassium.