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  6. Figs vs. Watercress

Figs vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between figs and watercress

  • Figs have more fiber; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, phosphorus, vitamin E, vitamin B2, and manganese.
  • Watercress covers your daily vitamin K needs 204% more than figs.
  • Watercress has 6 times less fiber than figs. Figs have 2.9g of fiber, while watercress has 0.5g.
  • Figs have a higher glycemic index. The glycemic index of figs is 61, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Figs, raw and Watercress, raw.

Infographic

Figs vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +85%
Contains more ZincZinc +36.4%
Contains less SodiumSodium -97.6%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +42.2%
Contains more PhosphorusPhosphorus +328.6%
Contains more ManganeseManganese +90.6%
Contains more SeleniumSelenium +350%
~equal in Copper ~0.077mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin CVitamin C +2050%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin EVitamin E +809.1%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B6Vitamin B6 +14.2%
Contains more Vitamin KVitamin K +5219.1%
Contains more FolateFolate +50%
Contains more CholineCholine +91.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Watercress DV% diff.
Vitamin K 4.7µg 250µg 204%
Vitamin C 2mg 43mg 46%
Vitamin A 7µg 160µg 17%
Fiber 2.9g 0.5g 10%
Calcium 35mg 120mg 9%
Phosphorus 14mg 60mg 7%
Carbs 19.18g 1.29g 6%
Vitamin E 0.11mg 1mg 6%
Vitamin B2 0.05mg 0.12mg 5%
Manganese 0.128mg 0.244mg 5%
Calories 74kcal 11kcal 3%
Protein 0.75g 2.3g 3%
Vitamin B1 0.06mg 0.09mg 3%
Potassium 232mg 330mg 3%
Sodium 1mg 41mg 2%
Iron 0.37mg 0.2mg 2%
Folate 6µg 9µg 1%
Choline 4.7mg 9mg 1%
Selenium 0.2µg 0.9µg 1%
Magnesium 17mg 21mg 1%
Vitamin B3 0.4mg 0.2mg 1%
Polyunsaturated fat 0.144g 0.035g 1%
Vitamin B6 0.113mg 0.129mg 1%
Copper 0.07mg 0.077mg 1%
Fats 0.3g 0.1g 0%
Net carbs 16.28g 0.79g N/A
Sugar 16.26g 0.2g N/A
Zinc 0.15mg 0.11mg 0%
Vitamin B5 0.3mg 0.31mg 0%
Saturated fat 0.06g 0.027g 0%
Monounsaturated fat 0.066g 0.008g 0%
Tryptophan 0.006mg 0.03mg 0%
Threonine 0.024mg 0.133mg 0%
Isoleucine 0.023mg 0.093mg 0%
Leucine 0.033mg 0.166mg 0%
Lysine 0.03mg 0.134mg 0%
Methionine 0.006mg 0.02mg 0%
Phenylalanine 0.018mg 0.114mg 0%
Valine 0.028mg 0.137mg 0%
Histidine 0.011mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +200%
Contains more CarbsCarbs +1386.8%
Contains more ProteinProtein +206.7%
Contains more WaterWater +20.2%
Contains more OtherOther +81.8%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +725%
Contains more Poly. FatPolyunsaturated fat +311.4%
Contains less Sat. FatSaturated fat -55%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.