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  6. Chard raw vs. Figs

Chard raw vs. Figs — In-Depth Nutrition Comparison

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What are the main differences between Chard raw and Figs?

  • Chard raw is richer in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Magnesium, Copper, Vitamin E , and Manganese, while Figs are higher in Fiber.
  • Chard raw's daily need coverage for Vitamin K is 688% higher.
  • Figs have 213 times less Sodium than Chard raw. Chard raw has 213mg of Sodium, while Figs have 1mg.

We used Chard, swiss, raw and Figs, raw types in this comparison.

Infographic

Chard raw 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.
Chard raw
Chard raw
9
:
1
Figs
Figs
Contains more Calcium +45.7%
Contains more Iron +386.5%
Contains more Magnesium +376.5%
Contains more Phosphorus +228.6%
Contains more Potassium +63.4%
Contains more Zinc +140%
Contains more Copper +155.7%
Contains more Manganese +185.9%
Contains more Selenium +350%
Contains less Sodium -99.5%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Calcium +45.7%
Contains more Iron +386.5%
Contains more Magnesium +376.5%
Contains more Phosphorus +228.6%
Contains more Potassium +63.4%
Contains more Zinc +140%
Contains more Copper +155.7%
Contains more Manganese +185.9%
Contains more Selenium +350%
Contains less Sodium -99.5%

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.
Chard raw
Chard raw
6
:
3
Figs
Figs
Contains more Vitamin A +4207%
Contains more Vitamin E +1618.2%
Contains more Vitamin C +1400%
Contains more Vitamin B2 +80%
Contains more Folate +133.3%
Contains more Vitamin K +17559.6%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +74.4%
Contains more Vitamin B6 +14.1%
Equal in Vitamin B3 - 0.4
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Figs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin A +4207%
Contains more Vitamin E +1618.2%
Contains more Vitamin C +1400%
Contains more Vitamin B2 +80%
Contains more Folate +133.3%
Contains more Vitamin K +17559.6%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +74.4%
Contains more Vitamin B6 +14.1%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Figs
Figs
Contains more Protein +140%
Contains more Water +17.1%
Contains more Other +142.4%
Contains more Fats +50%
Contains more Carbs +412.8%
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Figs
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more Protein +140%
Contains more Water +17.1%
Contains more Other +142.4%
Contains more Fats +50%
Contains more Carbs +412.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Figs
Figs
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +65%
Contains more Polyunsaturated fat +105.7%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +65%
Contains more Polyunsaturated fat +105.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Figs Opinion
Net carbs 2.14g 16.28g Figs
Protein 1.8g 0.75g Chard raw
Fats 0.2g 0.3g Figs
Carbs 3.74g 19.18g Figs
Calories 19kcal 74kcal Figs
Sugar 1.1g 16.26g Chard raw
Fiber 1.6g 2.9g Figs
Calcium 51mg 35mg Chard raw
Iron 1.8mg 0.37mg Chard raw
Magnesium 81mg 17mg Chard raw
Phosphorus 46mg 14mg Chard raw
Potassium 379mg 232mg Chard raw
Sodium 213mg 1mg Figs
Zinc 0.36mg 0.15mg Chard raw
Copper 0.179mg 0.07mg Chard raw
Manganese 0.366mg 0.128mg Chard raw
Selenium 0.9µg 0.2µg Chard raw
Vitamin A 6116IU 142IU Chard raw
Vitamin A RAE 306µg 7µg Chard raw
Vitamin E 1.89mg 0.11mg Chard raw
Vitamin C 30mg 2mg Chard raw
Vitamin B1 0.04mg 0.06mg Figs
Vitamin B2 0.09mg 0.05mg Chard raw
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.172mg 0.3mg Figs
Vitamin B6 0.099mg 0.113mg Figs
Folate 14µg 6µg Chard raw
Vitamin K 830µg 4.7µg Chard raw
Tryptophan 0.017mg 0.006mg Chard raw
Threonine 0.083mg 0.024mg Chard raw
Isoleucine 0.147mg 0.023mg Chard raw
Leucine 0.13mg 0.033mg Chard raw
Lysine 0.099mg 0.03mg Chard raw
Methionine 0.019mg 0.006mg Chard raw
Phenylalanine 0.11mg 0.018mg Chard raw
Valine 0.11mg 0.028mg Chard raw
Histidine 0.036mg 0.011mg Chard raw
Saturated Fat 0.03g 0.06g Chard raw
Monounsaturated Fat 0.04g 0.066g Figs
Polyunsaturated fat 0.07g 0.144g Figs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard raw Figs
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
222%
Chard raw
9%
Figs
Minerals Daily Need Coverage Score
34%
Chard raw
11%
Figs

Comparison summary

Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 212mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 15.16g)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.