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.
Detailed nutritional comparison of figs and mango is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Figs (Figs, raw) and Mango (Mangos, raw) . Have a correction or suggestions? Shoot us an email.


Image of Figs src
Image of Mango src

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.

Note: The specific food items compared are: Figs (Figs, raw) and Mango (Mangos, raw) .

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Vitamins and Minerals
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niacin (Vit B3)
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folate (Vit B9)
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protein
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choline
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chlorine
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chromium
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G Water G
G Starch G
G Alcohol 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.

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