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  6. Spinach raw vs. Figs

Spinach raw vs. Figs — In-Depth Nutrition Comparison

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What are the main differences between Spinach raw and Figs?

  • Spinach raw has more Vitamin K, Vitamin A RAE, 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 67 times less Vitamin A RAE than Spinach raw. Spinach raw has 469µg of Vitamin A RAE, while Figs have 7µg.

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

Infographic

Spinach raw 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.
Spinach raw
Spinach raw
9
:
1
Figs
Figs
Contains more Calcium +182.9%
Contains more Iron +632.4%
Contains more Magnesium +364.7%
Contains more Phosphorus +250%
Contains more Potassium +140.5%
Contains more Zinc +253.3%
Contains more Copper +85.7%
Contains more Manganese +600.8%
Contains more Selenium +400%
Contains less Sodium -98.7%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Figs
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Calcium +182.9%
Contains more Iron +632.4%
Contains more Magnesium +364.7%
Contains more Phosphorus +250%
Contains more Potassium +140.5%
Contains more Zinc +253.3%
Contains more Copper +85.7%
Contains more Manganese +600.8%
Contains more Selenium +400%
Contains less Sodium -98.7%

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.
Spinach raw
Spinach raw
9
:
1
Figs
Figs
Contains more Vitamin A +6503.5%
Contains more Vitamin E +1745.5%
Contains more Vitamin C +1305%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +278%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +72.6%
Contains more Folate +3133.3%
Contains more Vitamin K +10174.5%
Contains more Vitamin B5 +361.5%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Figs
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin A +6503.5%
Contains more Vitamin E +1745.5%
Contains more Vitamin C +1305%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +278%
Contains more Vitamin B3 +81%
Contains more Vitamin B6 +72.6%
Contains more Folate +3133.3%
Contains more Vitamin K +10174.5%
Contains more Vitamin B5 +361.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
4
:
1
Figs
Figs
Contains more Protein +281.3%
Contains more Fats +30%
Contains more Water +15.5%
Contains more Other +160.6%
Contains more Carbs +428.4%
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Figs
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more Protein +281.3%
Contains more Fats +30%
Contains more Water +15.5%
Contains more Other +160.6%
Contains more Carbs +428.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Figs
Figs
Contains more Polyunsaturated fat +14.6%
Contains more Monounsaturated Fat +560%
Equal in Saturated Fat - 0.06
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Figs
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains more Polyunsaturated fat +14.6%
Contains more Monounsaturated Fat +560%
Equal in Saturated Fat - 0.06

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Figs Opinion
Net carbs 1.43g 16.28g Figs
Protein 2.86g 0.75g Spinach raw
Fats 0.39g 0.3g Spinach raw
Carbs 3.63g 19.18g Figs
Calories 23kcal 74kcal Figs
Fructose 0.15g Spinach raw
Sugar 0.42g 16.26g Spinach raw
Fiber 2.2g 2.9g Figs
Calcium 99mg 35mg Spinach raw
Iron 2.71mg 0.37mg Spinach raw
Magnesium 79mg 17mg Spinach raw
Phosphorus 49mg 14mg Spinach raw
Potassium 558mg 232mg Spinach raw
Sodium 79mg 1mg Figs
Zinc 0.53mg 0.15mg Spinach raw
Copper 0.13mg 0.07mg Spinach raw
Manganese 0.897mg 0.128mg Spinach raw
Selenium 1µg 0.2µg Spinach raw
Vitamin A 9377IU 142IU Spinach raw
Vitamin A RAE 469µg 7µg Spinach raw
Vitamin E 2.03mg 0.11mg Spinach raw
Vitamin C 28.1mg 2mg Spinach raw
Vitamin B1 0.078mg 0.06mg Spinach raw
Vitamin B2 0.189mg 0.05mg Spinach raw
Vitamin B3 0.724mg 0.4mg Spinach raw
Vitamin B5 0.065mg 0.3mg Figs
Vitamin B6 0.195mg 0.113mg Spinach raw
Folate 194µg 6µg Spinach raw
Vitamin K 482.9µg 4.7µg Spinach raw
Tryptophan 0.039mg 0.006mg Spinach raw
Threonine 0.122mg 0.024mg Spinach raw
Isoleucine 0.147mg 0.023mg Spinach raw
Leucine 0.223mg 0.033mg Spinach raw
Lysine 0.174mg 0.03mg Spinach raw
Methionine 0.053mg 0.006mg Spinach raw
Phenylalanine 0.129mg 0.018mg Spinach raw
Valine 0.161mg 0.028mg Spinach raw
Histidine 0.064mg 0.011mg Spinach raw
Saturated Fat 0.063g 0.06g Figs
Monounsaturated Fat 0.01g 0.066g Figs
Polyunsaturated fat 0.165g 0.144g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw 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
181%
Spinach raw
9%
Figs
Minerals Daily Need Coverage Score
45%
Spinach raw
11%
Figs

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 15.84g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 29)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Figs
Figs is lower in Saturated Fat (difference - 0.003g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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