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  6. Figs vs. Spinach raw

Figs vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between figs and spinach raw?

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin E, vitamin B2, and potassium than figs.
  • Spinach raw's daily need coverage for vitamin K is 399% higher.
  • Figs have a higher glycemic index (61) than spinach raw (32).

We used Figs, raw and Spinach, raw types in this comparison.

Infographic

Figs vs Spinach raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +364.7%
Contains more CalciumCalcium +182.9%
Contains more PotassiumPotassium +140.5%
Contains more IronIron +632.4%
Contains more CopperCopper +85.7%
Contains more ZincZinc +253.3%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +600.8%
Contains more SeleniumSelenium +400%

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
1
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +361.5%
Contains more Vitamin CVitamin C +1305%
Contains more Vitamin AVitamin A +6600%
Contains more Vitamin EVitamin E +1745.5%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +278%
Contains more Vitamin B3Vitamin B3 +81%
Contains more Vitamin B6Vitamin B6 +72.6%
Contains more Vitamin KVitamin K +10174.5%
Contains more FolateFolate +3133.3%
Contains more CholineCholine +310.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Spinach raw DV% diff.
Vitamin K 4.7µg 482.9µg 399%
Vitamin A 7µg 469µg 51%
Folate 6µg 194µg 47%
Manganese 0.128mg 0.897mg 33%
Vitamin C 2mg 28.1mg 29%
Iron 0.37mg 2.71mg 29%
Magnesium 17mg 79mg 15%
Vitamin E 0.11mg 2.03mg 13%
Vitamin B2 0.05mg 0.189mg 11%
Potassium 232mg 558mg 10%
Copper 0.07mg 0.13mg 7%
Calcium 35mg 99mg 6%
Vitamin B6 0.113mg 0.195mg 6%
Carbs 19.18g 3.63g 5%
Vitamin B5 0.3mg 0.065mg 5%
Phosphorus 14mg 49mg 5%
Protein 0.75g 2.86g 4%
Calories 74kcal 23kcal 3%
Sodium 1mg 79mg 3%
Zinc 0.15mg 0.53mg 3%
Choline 4.7mg 19.3mg 3%
Fiber 2.9g 2.2g 3%
Vitamin B1 0.06mg 0.078mg 2%
Vitamin B3 0.4mg 0.724mg 2%
Selenium 0.2µg 1µg 1%
Fats 0.3g 0.39g 0%
Net carbs 16.28g 1.43g N/A
Sugar 16.26g 0.42g N/A
Saturated fat 0.06g 0.063g 0%
Monounsaturated fat 0.066g 0.01g 0%
Polyunsaturated fat 0.144g 0.165g 0%
Tryptophan 0.006mg 0.039mg 0%
Threonine 0.024mg 0.122mg 0%
Isoleucine 0.023mg 0.147mg 0%
Leucine 0.033mg 0.223mg 0%
Lysine 0.03mg 0.174mg 0%
Methionine 0.006mg 0.053mg 0%
Phenylalanine 0.018mg 0.129mg 0%
Valine 0.028mg 0.161mg 0%
Histidine 0.011mg 0.064mg 0%
Fructose 0.15g 0%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +428.4%
Contains more ProteinProtein +281.3%
Contains more FatsFats +30%
Contains more WaterWater +15.5%
Contains more OtherOther +160.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Figs
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +560%
Contains more Poly. FatPolyunsaturated fat +14.6%
~equal in Saturated fat ~0.063g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.