Figs vs. Mango
Nutrition comparison of Figs and Mango
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
mango
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and mango:
- Fig is a great source of dietary fiber and potassium.
- Mango has more folate.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Figs (Figs, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mango and figs contain similar amounts of calories - mango has 60 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is similar to mango for protein, carbs and fat. Figs has a macronutrient ratio of 4:93:3 and for mango, 5:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Mango | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 93% | 90% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Mango and figs contain similar amounts of carbs - mango has 15g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Fig is a great source of dietary fiber and it has 81% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Mango and figs contain similar amounts of sugar - mango has 13.7g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Mango and figs contain similar amounts of protein - mango has 0.82g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both mango and figs are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 17 times more Vitamin C than fig - mango has 36.4mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Mango has 671% more Vitamin A than fig - mango has 54ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Mango and figs contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Mango and figs contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Mango has more folate. Both figs and mango contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Figs | Mango | |
|---|---|---|
| Thiamin | 0.06 MG | 0.028 MG |
| Riboflavin | 0.05 MG | 0.038 MG |
| Niacin | 0.4 MG | 0.669 MG |
| Pantothenic acid | 0.3 MG | 0.197 MG |
| Vitamin B6 | 0.113 MG | 0.119 MG |
| Folate | 6 UG | 43 UG |
Minerals
calcium
Fig has 218% more calcium than mango - mango has 11mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Mango and figs contain similar amounts of iron - mango has 0.16mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Fig is a great source of potassium and it has 38% more potassium than mango - mango has 168mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Figs | Mango | |
|---|---|---|
| Quercetin | 5.47 mg | ~ |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| kaempferol | ~ | 0.05 mg |
| myricetin | ~ | 0.06 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Figs | Mango | |
|---|---|---|
| beta-carotene | 85 UG | 640 UG |
| lutein + zeaxanthin | 9 UG | 23 UG |
| alpha-carotene | ~ | 9 UG |
| lycopene | ~ | 3 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than mango per 100 grams.
| Figs | Mango | |
|---|---|---|
| linoleic acid | 0.144 G | 0.019 G |
| Total | 0.144 G | 0.019 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 (%) |
Mango g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango or figs contain more calories in 100 grams?Mango and figs contain similar amounts of calories - mango has 60 calories in 100g and fig has 74 calories.
Does mango or figs have more carbohydrates?
By weight, mango and figs contain similar amounts of carbs - mango has 15g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in mango are made of 90% sugar and 10% dietary fiber, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.