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Arugula vs. Figs — In-Depth Nutrition Comparison

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How are arugula and figs different?

  • Arugula has more vitamin K, vitamin A, folate, vitamin C, iron, calcium, manganese, magnesium, and phosphorus; however, figs are richer in fiber.
  • Arugula covers your daily need for vitamin K, 87% more than figs.
  • Arugula has 17 times more vitamin A than figs. Arugula has 2373IU of vitamin A, while figs have 142IU.
  • Figs have a higher glycemic index. The glycemic index of figs is 61, while the glycemic index of arugula is 32.

Arugula, raw and Figs, raw types were used in this article.

Infographic

Arugula vs Figs infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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 +176.5%
Contains more CalciumCalcium +357.1%
Contains more PotassiumPotassium +59.1%
Contains more IronIron +294.6%
Contains more ZincZinc +213.3%
Contains more PhosphorusPhosphorus +271.4%
Contains more ManganeseManganese +150.8%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -96.3%
~equal in Copper ~0.07mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Figs
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +290.9%
Contains more Vitamin B2Vitamin B2 +72%
Contains more Vitamin B5Vitamin B5 +45.7%
Contains more Vitamin KVitamin K +2210.6%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +225.5%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B6Vitamin B6 +54.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
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 +244%
Contains more FatsFats +120%
Contains more WaterWater +15.9%
Contains more OtherOther +112.1%
Contains more CarbsCarbs +425.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
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 more Poly. FatPolyunsaturated fat +121.5%
Contains less Sat. FatSaturated fat -30.2%
Contains more Mono. FatMonounsaturated fat +34.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arugula Figs DV% diff.
Vitamin K 108.6µg 4.7µg 87%
Folate 97µg 6µg 23%
Vitamin C 15mg 2mg 14%
Iron 1.46mg 0.37mg 14%
Calcium 160mg 35mg 13%
Vitamin A 119µg 7µg 12%
Manganese 0.321mg 0.128mg 8%
Magnesium 47mg 17mg 7%
Fiber 1.6g 2.9g 5%
Carbs 3.65g 19.18g 5%
Phosphorus 52mg 14mg 5%
Protein 2.58g 0.75g 4%
Potassium 369mg 232mg 4%
Vitamin B2 0.086mg 0.05mg 3%
Zinc 0.47mg 0.15mg 3%
Vitamin B6 0.073mg 0.113mg 3%
Vitamin B5 0.437mg 0.3mg 3%
Choline 15.3mg 4.7mg 2%
Vitamin E 0.43mg 0.11mg 2%
Calories 25kcal 74kcal 2%
Polyunsaturated fat 0.319g 0.144g 1%
Vitamin B1 0.044mg 0.06mg 1%
Vitamin B3 0.305mg 0.4mg 1%
Sodium 27mg 1mg 1%
Copper 0.076mg 0.07mg 1%
Fats 0.66g 0.3g 1%
Net carbs 2.05g 16.28g N/A
Sugar 2.05g 16.26g N/A
Selenium 0.3µg 0.2µg 0%
Saturated fat 0.086g 0.06g 0%
Monounsaturated fat 0.049g 0.066g 0%
Tryptophan 0.006mg 0%
Threonine 0.024mg 0%
Isoleucine 0.023mg 0%
Leucine 0.033mg 0%
Lysine 0.03mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.018mg 0%
Valine 0.028mg 0%
Histidine 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Figs
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Arugula
8%
Figs
Minerals Daily Need Coverage Score
28%
Arugula
11%
Figs

Comparison summary

Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Figs
Figs is lower in Saturated fat (difference - 0.026g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 14.21g)
Which food is lower in glycemic index?
Arugula
Arugula is lower in glycemic index (difference - 29)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.2)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins
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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.