Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Figs

Spinach raw vs. Figs — In-Depth Nutrition Comparison

Compare

What are the main differences between spinach raw and figs?

  • 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 66 times less vitamin A than spinach raw. Spinach raw has 9377IU of vitamin A, while figs have 142IU.
  • Figs have a higher glycemic index (61) than spinach raw (32).

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.
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%
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%
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%
Contains less SodiumSodium -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.
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%
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%
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%
Contains more Vitamin B5Vitamin B5 +361.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +281.3%
Contains more FatsFats +30%
Contains more WaterWater +15.5%
Contains more OtherOther +160.6%
Contains more CarbsCarbs +428.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
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
Contains more Poly. FatPolyunsaturated fat +14.6%
Contains more Mono. FatMonounsaturated fat +560%
~equal in Saturated fat ~0.06g

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.