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  6. Cranberries vs. Figs

Cranberries vs. Figs — In-Depth Nutrition Comparison

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How are cranberries and figs different?

  • Cranberries have more vitamin C than figs.
  • Daily need coverage for vitamin C for cranberries is 21% higher.
  • Cranberries have a lower glycemic index (45) than figs (61).

Cranberry, low bush or lingenberry, raw (Alaska Native) and Figs, raw are the varieties used in this article.

Infographic

Cranberries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.8% 0% 15% 0% 0% 9% 0% 0% 0%
Figs
Figs
7
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%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +34.6%
~equal in Iron ~0.37mg

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.
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 70% 0% 0% 0% 5% 18% 7.5% 0% 0% 0% 0% 0% 0%
Figs
Figs
8
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%
Contains more Vitamin CVitamin C +950%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B1Vitamin B1 +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberries Figs DV% diff.
Vitamin C 21mg 2mg 21%
Fiber 2.9g 12%
Vitamin B6 0.113mg 9%
Copper 0.07mg 8%
Potassium 232mg 7%
Manganese 0.128mg 6%
Vitamin B5 0.3mg 6%
Magnesium 17mg 4%
Vitamin K 4.7µg 4%
Vitamin B1 0.02mg 0.06mg 3%
Carbs 12.2g 19.18g 2%
Folate 6µg 2%
Vitamin B2 0.08mg 0.05mg 2%
Polyunsaturated fat 0.144g 1%
Choline 4.7mg 1%
Protein 0.4g 0.75g 1%
Calories 55kcal 74kcal 1%
Vitamin E 0.11mg 1%
Phosphorus 21mg 14mg 1%
Zinc 0.15mg 1%
Calcium 26mg 35mg 1%
Vitamin A 7µg 1%
Fats 0.5g 0.3g 0%
Net carbs 12.2g 16.28g N/A
Iron 0.4mg 0.37mg 0%
Sugar 16.26g N/A
Sodium 1mg 0%
Selenium 0.2µg 0%
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.06g 0%
Monounsaturated fat 0.066g 0%
Tryptophan 0.006mg 0%
Threonine 0.024mg 0%
Isoleucine 0.023mg 0%
Leucine 0.033mg 0%
Lysine 0.03mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.018mg 0%
Valine 0.028mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Figs
Figs
3
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more FatsFats +66.7%
Contains more ProteinProtein +87.5%
Contains more CarbsCarbs +57.2%
Contains more OtherOther +230%
~equal in Water ~79.11g

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.