Figs vs. Spinach
Nutrition comparison of Figs and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and spinach:
- Both spinach and figs are high in dietary fiber and potassium.
- Spinach has 4.2 times less carbohydrates than fig.
- Spinach has 69% less calories than fig.
- Spinach has more riboflavin and folate, however, fig contains more pantothenic acid.
- Spinach has signficantly less sugar than fig.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Figs (Figs, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 69% less calories than fig - spinach has 23 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Figs has a macronutrient ratio of 4:93:3 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Spinach | |
|---|---|---|
| Protein | 4% | 39% |
| Carbohydrates | 93% | 49% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 4.2 times less carbohydrates than fig - spinach has 3.6g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both spinach and figs are high in dietary fiber. Fig has 32% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Spinach has signficantly less sugar than fig - spinach has 0.42g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Spinach has 281% more protein than fig - spinach has 2.9g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both spinach and figs are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 13 times more Vitamin C than fig - spinach has 28.1mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 66 times more Vitamin A than fig - spinach has 469ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Spinach has 17 times more Vitamin E than fig - spinach has 2mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 101 times more Vitamin K than fig - spinach has 482.9ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin and folate, however, fig contains more pantothenic acid. Both figs and spinach contain significant amounts of thiamin, niacin and Vitamin B6.
| Figs | Spinach | |
|---|---|---|
| Thiamin | 0.06 MG | 0.078 MG |
| Riboflavin | 0.05 MG | 0.189 MG |
| Niacin | 0.4 MG | 0.724 MG |
| Pantothenic acid | 0.3 MG | 0.065 MG |
| Vitamin B6 | 0.113 MG | 0.195 MG |
| Folate | 6 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 183% more calcium than fig - spinach has 99mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Spinach is a great source of iron and it has 632% more iron than fig - spinach has 2.7mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both spinach and figs are high in potassium. Spinach has 141% more potassium than fig - spinach has 558mg of potassium per 100 grams and fig has 232mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both figs and spinach contain significant amounts of quercetin.
| Figs | Spinach | |
|---|---|---|
| Quercetin | 5.47 mg | 3.97 mg |
| luteolin | ~ | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Figs | Spinach | |
|---|---|---|
| beta-carotene | 85 UG | 5626 UG |
| lutein + zeaxanthin | 9 UG | 12198 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than spinach per 100 grams.
| Figs | Spinach | |
|---|---|---|
| linoleic acid | 0.144 G | 0.026 G |
| Total | 0.144 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Figs or Spinach .
Figs g
()
|
Daily Values (%) |
Spinach g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or figs contain more calories in 100 grams?Spinach has 70% less calories than fig - spinach has 23 calories in 100g and fig has 74 calories.
Is spinach or figs better for protein?
Spinach has 280% more protein than fig - spinach has 2.9g of protein per 100 grams and fig has 0.75g of protein.
Does spinach or figs have more carbohydrates?
By weight, spinach has 4.2 times fewer carbohydrates than fig - spinach has 3.6g of carbs for 100g and fig has 19.2g of carbohydrates.
Does spinach or figs contain more calcium?
Spinach is a rich source of calcium and it has 180% more calcium than fig - spinach has 99mg of calcium in 100 grams and fig has 35mg of calcium.
Does spinach or figs contain more potassium?
Both spinach and figs are high in potassium. Spinach has 140% more potassium than fig - spinach has 558mg of potassium in 100 grams and fig has 232mg of potassium.