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Figs vs. Lettuce — In-Depth Nutrition Comparison

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Important differences between figs and lettuce

  • Figs have more fiber; however, lettuce has more vitamin A, vitamin K, folate, vitamin C, iron, and manganese.
  • Lettuce's daily need coverage for vitamin A is 145% more.
  • Figs have 21 times more sugar than lettuce. Figs have 16.26g of sugar, while lettuce has 0.78g.
  • Figs have a higher glycemic index than lettuce.

The food varieties used in the comparison are Figs, raw and Lettuce, green leaf, raw.

Infographic

Figs vs Lettuce 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.
Figs
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +30.8%
Contains more PotassiumPotassium +19.6%
Contains more CopperCopper +141.4%
Contains less SodiumSodium -96.4%
Contains more IronIron +132.4%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +107.1%
Contains more ManganeseManganese +95.3%
Contains more SeleniumSelenium +200%
~equal in Calcium ~36mg

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.
Figs
2
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%
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B5Vitamin B5 +123.9%
Contains more Vitamin B6Vitamin B6 +25.6%
Contains more Vitamin CVitamin C +360%
Contains more Vitamin AVitamin A +5185.7%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin KVitamin K +2587.2%
Contains more FolateFolate +533.3%
Contains more CholineCholine +189.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.375mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
3
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more FatsFats +100%
Contains more CarbsCarbs +568.3%
Contains more ProteinProtein +81.3%
Contains more WaterWater +20.1%
~equal in Other ~0.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +75.6%
Contains less Sat. FatSaturated fat -66.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Figs Lettuce DV% diff.
Vitamin K 4.7µg 126.3µg 101%
Vitamin A 7µg 370µg 40%
Vitamin C 2mg 9.2mg 8%
Folate 6µg 38µg 8%
Iron 0.37mg 0.86mg 6%
Fiber 2.9g 1.3g 6%
Copper 0.07mg 0.029mg 5%
Carbs 19.18g 2.87g 5%
Manganese 0.128mg 0.25mg 5%
Calories 74kcal 15kcal 3%
Vitamin B5 0.3mg 0.134mg 3%
Vitamin B2 0.05mg 0.08mg 2%
Vitamin B6 0.113mg 0.09mg 2%
Choline 4.7mg 13.6mg 2%
Phosphorus 14mg 29mg 2%
Protein 0.75g 1.36g 1%
Selenium 0.2µg 0.6µg 1%
Vitamin B1 0.06mg 0.07mg 1%
Vitamin E 0.11mg 0.22mg 1%
Potassium 232mg 194mg 1%
Sodium 1mg 28mg 1%
Magnesium 17mg 13mg 1%
Fructose 0.43g 1%
Fats 0.3g 0.15g 0%
Net carbs 16.28g 1.57g N/A
Calcium 35mg 36mg 0%
Sugar 16.26g 0.78g N/A
Zinc 0.15mg 0.18mg 0%
Vitamin B3 0.4mg 0.375mg 0%
Saturated fat 0.06g 0.02g 0%
Monounsaturated fat 0.066g 0.006g 0%
Polyunsaturated fat 0.144g 0.082g 0%
Tryptophan 0.006mg 0.009mg 0%
Threonine 0.024mg 0.059mg 0%
Isoleucine 0.023mg 0.084mg 0%
Leucine 0.033mg 0.079mg 0%
Lysine 0.03mg 0.084mg 0%
Methionine 0.006mg 0.016mg 0%
Phenylalanine 0.018mg 0.055mg 0%
Valine 0.028mg 0.07mg 0%
Histidine 0.011mg 0.022mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Lettuce
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
8%
Figs
45%
Lettuce
Minerals Daily Need Coverage Score
11%
Figs
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 15.48g)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 29)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $0.1)
Which food is richer in minerals?
Lettuce
Lettuce is relatively richer in minerals
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 27mg)
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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.