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Cranberry vs. Figs — In-Depth Nutrition Comparison

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How are Cranberry and Figs different?

  • Cranberry has more Vitamin C than Figs.
  • Daily need coverage for Vitamin C from Cranberry is 21% higher.

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

Infographic

Cranberry 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.
:
7
Figs
Contains more Phosphorus +50%
Contains more Calcium +34.6%
Equal in Iron - 0.37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Phosphorus +50%
Contains more Calcium +34.6%
Equal in Iron - 0.37

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.
:
10
Figs
Contains more Vitamin C +950%
Contains more Vitamin B2 +60%
Contains more Vitamin A +57.8%
Contains more Vitamin B1 +200%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 3% 12%
Contains more Vitamin C +950%
Contains more Vitamin B2 +60%
Contains more Vitamin A +57.8%
Contains more Vitamin B1 +200%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Figs Opinion
Net carbs 12.2g 16.28g Figs
Protein 0.4g 0.75g Figs
Fats 0.5g 0.3g Cranberry
Carbs 12.2g 19.18g Figs
Calories 55kcal 74kcal Figs
Sugar 16.26g Cranberry
Fiber 2.9g Figs
Calcium 26mg 35mg Figs
Iron 0.4mg 0.37mg Cranberry
Magnesium 17mg Figs
Phosphorus 21mg 14mg Cranberry
Potassium 232mg Figs
Sodium 1mg Cranberry
Zinc 0.15mg Figs
Copper 0.07mg Figs
Manganese 0.128mg Figs
Selenium 0.2µg Figs
Vitamin A 90IU 142IU Figs
Vitamin A RAE 7µg Figs
Vitamin E 0.11mg Figs
Vitamin C 21mg 2mg Cranberry
Vitamin B1 0.02mg 0.06mg Figs
Vitamin B2 0.08mg 0.05mg Cranberry
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.3mg Figs
Vitamin B6 0.113mg Figs
Folate 6µg Figs
Choline 4.7mg Figs
Vitamin K 4.7µg Figs
Tryptophan 0.006mg Figs
Threonine 0.024mg Figs
Isoleucine 0.023mg Figs
Leucine 0.033mg Figs
Lysine 0.03mg Figs
Methionine 0.006mg Figs
Phenylalanine 0.018mg Figs
Valine 0.028mg Figs
Histidine 0.011mg Figs
Saturated Fat 0.06g Cranberry
Monounsaturated Fat 0.066g Figs
Polyunsaturated fat 0.144g Figs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Figs
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Cranberry
9%
Figs
Minerals Daily Need Coverage Score
3%
Cranberry
11%
Figs

Comparison summary

Which food is richer in minerals?
Figs
Figs is relatively richer in minerals
Which food is richer in vitamins?
Figs
Figs is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 16.26g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Cranberry
Cranberry is lower in glycemic index (difference - 16)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $0.6)

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. Cranberry - 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.