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  6. Figs vs. Quinoa

Figs vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between figs and quinoa?

  • Quinoa has more manganese, phosphorus, iron, copper, magnesium, folate, and zinc than figs.
  • Quinoa's daily need coverage for manganese is 22% higher.

We used Figs, raw and Quinoa, cooked types in this comparison.

Infographic

Figs vs Quinoa 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
Figs
3
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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +34.9%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +276.5%
Contains more IronIron +302.7%
Contains more CopperCopper +174.3%
Contains more ZincZinc +626.7%
Contains more PhosphorusPhosphorus +985.7%
Contains more ManganeseManganese +393%
Contains more SeleniumSelenium +1300%

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
Figs
4
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%
Quinoa
Quinoa
5
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +472.7%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +120%
Contains more FolateFolate +600%
Contains more CholineCholine +389.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Quinoa DV% diff.
Manganese 0.128mg 0.631mg 22%
Phosphorus 14mg 152mg 20%
Copper 0.07mg 0.192mg 14%
Iron 0.37mg 1.49mg 14%
Magnesium 17mg 64mg 11%
Folate 6µg 42µg 9%
Zinc 0.15mg 1.09mg 9%
Starch 17.63g 7%
Protein 0.75g 4.4g 7%
Polyunsaturated fat 0.144g 1.078g 6%
Vitamin B5 0.3mg 6%
Vitamin B2 0.05mg 0.11mg 5%
Selenium 0.2µg 2.8µg 5%
Vitamin K 4.7µg 0µg 4%
Vitamin B1 0.06mg 0.107mg 4%
Vitamin E 0.11mg 0.63mg 3%
Choline 4.7mg 23mg 3%
Calories 74kcal 120kcal 2%
Fats 0.3g 1.92g 2%
Potassium 232mg 172mg 2%
Vitamin C 2mg 0mg 2%
Calcium 35mg 17mg 2%
Vitamin A 7µg 0µg 1%
Carbs 19.18g 21.3g 1%
Saturated fat 0.06g 0.231g 1%
Monounsaturated fat 0.066g 0.528g 1%
Vitamin B6 0.113mg 0.123mg 1%
Net carbs 16.28g 18.5g N/A
Sugar 16.26g 0.87g N/A
Fiber 2.9g 2.8g 0%
Sodium 1mg 7mg 0%
Vitamin B3 0.4mg 0.412mg 0%
Tryptophan 0.006mg 0.052mg 0%
Threonine 0.024mg 0.131mg 0%
Isoleucine 0.023mg 0.157mg 0%
Leucine 0.033mg 0.261mg 0%
Lysine 0.03mg 0.239mg 0%
Methionine 0.006mg 0.096mg 0%
Phenylalanine 0.018mg 0.185mg 0%
Valine 0.028mg 0.185mg 0%
Histidine 0.011mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +486.7%
Contains more FatsFats +540%
Contains more CarbsCarbs +11.1%
Contains more OtherOther +16.7%
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -74%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +648.6%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.