Side-by-Side Comparison

Figs (Fresh) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fresh whole and halved purple figs with deep pink seeded interior

fruits

Figs (Fresh)

74Calories

0.8Protein

2.9Fiber

2.0Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-38%

Figs (Fresh)

Figs (Fresh) has fewer calories (energy) (74 kcal vs 120 kcal, 46 kcal less).

Higher Protein

+487%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 0.75 g in Figs (Fresh) (+3.7 g, +487%).

Higher Dietary Fiber

+4%

Similar Concentration

Both provide similar dietary fiber (2.9 g vs 2.8 g).

Higher Vitamin C

Figs (Fresh)

Figs (Fresh) provides 2.0 mg vs 0 mg in Quinoa (Cooked) (+2.0 mg).

Comparing per 100 g standard edible portion.

Nutrient

Figs (Fresh)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Figs (Fresh)

74 kcal4% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 74 kcal in Figs (Fresh) (+46 kcal, +62%).

ProteinQuinoa (Cooked) higher

Figs (Fresh)

0.75 g2% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 0.75 g in Figs (Fresh) (+3.7 g, +487%).

CarbohydratesQuinoa (Cooked) higher

Figs (Fresh)

19.2 g7% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 19.2 g in Figs (Fresh) (+2.1 g, +11%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

2.9 g10% DV

Quinoa (Cooked)

2.8 g10% DV

Figs (Fresh) provides 2.9 g vs 2.8 g in Quinoa (Cooked) (+0.10 g, +4%).

Total FatQuinoa (Cooked) higher

Figs (Fresh)

0.30 g

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.30 g in Figs (Fresh) (+1.6 g, +540%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

16.3 g33% DV

Quinoa (Cooked)

0.87 g2% DV

Figs (Fresh) provides 16.3 g vs 0.87 g in Quinoa (Cooked) (+15.4 g, +1769%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

2.0 mg2% DV

Quinoa (Cooked)

0 mg

Figs (Fresh) has higher vitamin c (2.0 mg vs 0 mg).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

7.0 µg1% DV

Quinoa (Cooked)

1.0 µg

Figs (Fresh) provides 7.0 µg vs 1.0 µg in Quinoa (Cooked) (+6.0 µg, +600%).

Vitamin DSimilar

Figs (Fresh)

0 µg

Quinoa (Cooked)

0 µg

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Figs (Fresh)

0.11 mg1% DV

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.11 mg in Figs (Fresh) (+0.52 mg, +473%).

Vitamin KFigs (Fresh) higher

Figs (Fresh)

4.7 µg4% DV

Quinoa (Cooked)

0 µg

Figs (Fresh) has higher vitamin k (4.7 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Figs (Fresh)

6.0 µg2% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 6.0 µg in Figs (Fresh) (+36 µg, +600%).

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.06 mg5% DV

Quinoa (Cooked)

0.11 mg9% DV

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Figs (Fresh)

0.05 mg4% DV

Quinoa (Cooked)

0.11 mg8% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.05 mg).

Niacin (Vitamin B3)Similar

Figs (Fresh)

0.40 mg3% DV

Quinoa (Cooked)

0.41 mg3% DV

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of niacin (vitamin b3) (0.40 mg).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

0.30 mg6% DV

Quinoa (Cooked)

0.23 mg5% DV

Figs (Fresh) provides 0.30 mg vs 0.23 mg in Quinoa (Cooked) (+0.07 mg, +32%).

Vitamin B6Similar

Figs (Fresh)

0.11 mg7% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.11 mg).

Vitamin B12Similar

Figs (Fresh)

0 µg

Quinoa (Cooked)

0 µg

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Figs (Fresh)

1.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 1.0 mg in Figs (Fresh) (+6.0 mg, +600%).

PotassiumFigs (Fresh) higher

Figs (Fresh)

232 mg5% DV

Quinoa (Cooked)

172 mg4% DV

Figs (Fresh) provides 232 mg vs 172 mg in Quinoa (Cooked) (+60.0 mg, +35%).

CalciumFigs (Fresh) higher

Figs (Fresh)

35.0 mg3% DV

Quinoa (Cooked)

17.0 mg1% DV

Figs (Fresh) provides 35.0 mg vs 17.0 mg in Quinoa (Cooked) (+18.0 mg, +106%).

IronQuinoa (Cooked) higher

Figs (Fresh)

0.37 mg2% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.37 mg in Figs (Fresh) (+1.1 mg, +303%).

MagnesiumQuinoa (Cooked) higher

Figs (Fresh)

17.0 mg4% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 17.0 mg in Figs (Fresh) (+47.0 mg, +276%).

PhosphorusQuinoa (Cooked) higher

Figs (Fresh)

14.0 mg1% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 14.0 mg in Figs (Fresh) (+138 mg, +986%).

ZincQuinoa (Cooked) higher

Figs (Fresh)

0.15 mg1% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.15 mg in Figs (Fresh) (+0.94 mg, +627%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Figs (Fresh)

0.06 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.06 g in Figs (Fresh) (+0.17 g, +283%).

Nutrient

Figs (Fresh)50 g (1 medium fig (50 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Figs (Fresh)

37 kcal2% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 37 kcal in Figs (Fresh) (+185 kcal, +500%).

ProteinQuinoa (Cooked) higher

Figs (Fresh)

0.38 g1% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 0.38 g in Figs (Fresh) (+7.8 g, +2071%).

CarbohydratesQuinoa (Cooked) higher

Figs (Fresh)

9.6 g3% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 9.6 g in Figs (Fresh) (+29.8 g, +311%).

Dietary FiberQuinoa (Cooked) higher

Figs (Fresh)

1.5 g5% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 1.5 g in Figs (Fresh) (+3.7 g, +257%).

Total FatQuinoa (Cooked) higher

Figs (Fresh)

0.15 g

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.15 g in Figs (Fresh) (+3.4 g, +2268%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

8.1 g16% DV

Quinoa (Cooked)

1.6 g3% DV

Figs (Fresh) provides 8.1 g vs 1.6 g in Quinoa (Cooked) (+6.5 g, +405%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

1.0 mg1% DV

Quinoa (Cooked)

0 mg

Figs (Fresh) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

3.5 µg

Quinoa (Cooked)

1.9 µg

Figs (Fresh) provides 3.5 µg vs 1.9 µg in Quinoa (Cooked) (+1.7 µg, +89%).

Vitamin DSimilar

Figs (Fresh)

0 µg

Quinoa (Cooked)

0 µg

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Figs (Fresh)

0.06 mg

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.06 mg in Figs (Fresh) (+1.1 mg, +2019%).

Vitamin KFigs (Fresh) higher

Figs (Fresh)

2.4 µg2% DV

Quinoa (Cooked)

0 µg

Figs (Fresh) has higher vitamin k (2.4 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Figs (Fresh)

3.0 µg1% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 3.0 µg in Figs (Fresh) (+75 µg, +2490%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Figs (Fresh)

0.03 mg3% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Figs (Fresh)

0.03 mg2% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.03 mg in Figs (Fresh) (+0.18 mg, +714%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Figs (Fresh)

0.20 mg1% DV

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.20 mg in Figs (Fresh) (+0.56 mg, +281%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Figs (Fresh)

0.15 mg3% DV

Quinoa (Cooked)

0.42 mg8% DV

Quinoa (Cooked) provides 0.42 mg vs 0.15 mg in Figs (Fresh) (+0.27 mg, +181%).

Vitamin B6Quinoa (Cooked) higher

Figs (Fresh)

0.06 mg3% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.06 mg in Figs (Fresh) (+0.17 mg, +303%).

Vitamin B12Similar

Figs (Fresh)

0 µg

Quinoa (Cooked)

0 µg

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Figs (Fresh)

0.50 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 0.50 mg in Figs (Fresh) (+12.5 mg, +2490%).

PotassiumQuinoa (Cooked) higher

Figs (Fresh)

116 mg2% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 116 mg in Figs (Fresh) (+202 mg, +174%).

CalciumQuinoa (Cooked) higher

Figs (Fresh)

17.5 mg1% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 17.5 mg in Figs (Fresh) (+14.0 mg, +80%).

IronQuinoa (Cooked) higher

Figs (Fresh)

0.19 mg1% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.19 mg in Figs (Fresh) (+2.6 mg, +1390%).

MagnesiumQuinoa (Cooked) higher

Figs (Fresh)

8.5 mg2% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 8.5 mg in Figs (Fresh) (+110 mg, +1293%).

PhosphorusQuinoa (Cooked) higher

Figs (Fresh)

7.0 mg1% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 7.0 mg in Figs (Fresh) (+274 mg, +3917%).

ZincQuinoa (Cooked) higher

Figs (Fresh)

0.08 mg1% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.08 mg in Figs (Fresh) (+1.9 mg, +2589%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Figs (Fresh)

0.03 g

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.03 g in Figs (Fresh) (+0.40 g, +1318%).

Nutrient

Figs (Fresh)Amount per 100 kcal (135 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Figs (Fresh)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Figs (Fresh)

1.0 g2% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 1.0 g in Figs (Fresh) (+2.6 g, +261%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

25.9 g9% DV

Quinoa (Cooked)

17.7 g6% DV

Figs (Fresh) provides 25.9 g vs 17.7 g in Quinoa (Cooked) (+8.2 g, +46%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

3.9 g14% DV

Quinoa (Cooked)

2.3 g8% DV

Figs (Fresh) provides 3.9 g vs 2.3 g in Quinoa (Cooked) (+1.6 g, +68%).

Total FatQuinoa (Cooked) higher

Figs (Fresh)

0.41 g1% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.41 g in Figs (Fresh) (+1.2 g, +293%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

22.0 g44% DV

Quinoa (Cooked)

0.72 g1% DV

Figs (Fresh) provides 22.0 g vs 0.72 g in Quinoa (Cooked) (+21.2 g, +2940%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

2.7 mg3% DV

Quinoa (Cooked)

0 mg

Figs (Fresh) has higher vitamin c (2.7 mg vs 0 mg).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

9.5 µg1% DV

Quinoa (Cooked)

0.8 µg

Figs (Fresh) provides 9.5 µg vs 0.8 µg in Quinoa (Cooked) (+8.6 µg, +1039%).

Vitamin DSimilar

Figs (Fresh)

0 µg

Quinoa (Cooked)

0 µg

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Figs (Fresh)

0.15 mg1% DV

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.15 mg in Figs (Fresh) (+0.37 mg, +252%).

Vitamin KFigs (Fresh) higher

Figs (Fresh)

6.3 µg5% DV

Quinoa (Cooked)

0 µg

Figs (Fresh) has higher vitamin k (6.3 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Figs (Fresh)

8.1 µg2% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 8.1 µg in Figs (Fresh) (+27 µg, +330%).

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.08 mg7% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Similar

Figs (Fresh)

0.07 mg5% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Figs (Fresh) higher

Figs (Fresh)

0.54 mg3% DV

Quinoa (Cooked)

0.34 mg2% DV

Figs (Fresh) provides 0.54 mg vs 0.34 mg in Quinoa (Cooked) (+0.20 mg, +58%).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

0.41 mg8% DV

Quinoa (Cooked)

0.19 mg4% DV

Figs (Fresh) provides 0.41 mg vs 0.19 mg in Quinoa (Cooked) (+0.22 mg, +114%).

Vitamin B6Figs (Fresh) higher

Figs (Fresh)

0.15 mg9% DV

Quinoa (Cooked)

0.10 mg6% DV

Figs (Fresh) provides slightly more vitamin b6 (0.15 mg vs 0.10 mg).

Vitamin B12Similar

Figs (Fresh)

0 µg

Quinoa (Cooked)

0 µg

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Figs (Fresh)

1.4 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 1.4 mg in Figs (Fresh) (+4.5 mg, +330%).

PotassiumFigs (Fresh) higher

Figs (Fresh)

313 mg7% DV

Quinoa (Cooked)

143 mg3% DV

Figs (Fresh) provides 313 mg vs 143 mg in Quinoa (Cooked) (+170 mg, +119%).

CalciumFigs (Fresh) higher

Figs (Fresh)

47.3 mg4% DV

Quinoa (Cooked)

14.1 mg1% DV

Figs (Fresh) provides 47.3 mg vs 14.1 mg in Quinoa (Cooked) (+33.1 mg, +235%).

IronQuinoa (Cooked) higher

Figs (Fresh)

0.50 mg3% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.50 mg in Figs (Fresh) (+0.74 mg, +148%).

MagnesiumQuinoa (Cooked) higher

Figs (Fresh)

23.0 mg5% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 23.0 mg in Figs (Fresh) (+30.2 mg, +131%).

PhosphorusQuinoa (Cooked) higher

Figs (Fresh)

18.9 mg2% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 18.9 mg in Figs (Fresh) (+107 mg, +568%).

ZincQuinoa (Cooked) higher

Figs (Fresh)

0.20 mg2% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.20 mg in Figs (Fresh) (+0.70 mg, +347%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Figs (Fresh)

0.08 g

Quinoa (Cooked)

0.19 g1% DV

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.08 g).

Nutrient

Figs (Fresh)Normalized to 300 kcal (405 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Figs (Fresh)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Figs (Fresh)

3.0 g6% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 3.0 g in Figs (Fresh) (+8.0 g, +262%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

77.7 g28% DV

Quinoa (Cooked)

53.3 g19% DV

Figs (Fresh) provides 77.7 g vs 53.3 g in Quinoa (Cooked) (+24.4 g, +46%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

11.7 g42% DV

Quinoa (Cooked)

7.0 g25% DV

Figs (Fresh) provides 11.7 g vs 7.0 g in Quinoa (Cooked) (+4.7 g, +68%).

Total FatQuinoa (Cooked) higher

Figs (Fresh)

1.2 g2% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 1.2 g in Figs (Fresh) (+3.6 g, +295%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

65.9 g132% DV

Quinoa (Cooked)

2.2 g4% DV

Figs (Fresh) provides 65.9 g vs 2.2 g in Quinoa (Cooked) (+63.7 g, +2928%).

Vitamins12 nutrients

Vitamin CFigs (Fresh) higher

Figs (Fresh)

8.1 mg9% DV

Quinoa (Cooked)

0 mg

Figs (Fresh) has higher vitamin c (8.1 mg vs 0 mg).

Vitamin A (RAE)Figs (Fresh) higher

Figs (Fresh)

28 µg3% DV

Quinoa (Cooked)

2.5 µg

Figs (Fresh) provides 28 µg vs 2.5 µg in Quinoa (Cooked) (+26 µg, +1034%).

Vitamin DSimilar

Figs (Fresh)

0 µg

Quinoa (Cooked)

0 µg

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Figs (Fresh)

0.45 mg3% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.45 mg in Figs (Fresh) (+1.1 mg, +254%).

Vitamin KFigs (Fresh) higher

Figs (Fresh)

19 µg16% DV

Quinoa (Cooked)

0 µg

Figs (Fresh) has higher vitamin k (19 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Figs (Fresh)

24 µg6% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 24 µg in Figs (Fresh) (+81 µg, +332%).

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.24 mg20% DV

Quinoa (Cooked)

0.27 mg22% DV

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.24 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Figs (Fresh)

0.20 mg16% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.20 mg in Figs (Fresh) (+0.07 mg, +36%).

Niacin (Vitamin B3)Figs (Fresh) higher

Figs (Fresh)

1.6 mg10% DV

Quinoa (Cooked)

1.0 mg6% DV

Figs (Fresh) provides 1.6 mg vs 1.0 mg in Quinoa (Cooked) (+0.59 mg, +57%).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

1.2 mg24% DV

Quinoa (Cooked)

0.57 mg11% DV

Figs (Fresh) provides 1.2 mg vs 0.57 mg in Quinoa (Cooked) (+0.64 mg, +113%).

Vitamin B6Figs (Fresh) higher

Figs (Fresh)

0.46 mg27% DV

Quinoa (Cooked)

0.31 mg18% DV

Figs (Fresh) provides 0.46 mg vs 0.31 mg in Quinoa (Cooked) (+0.15 mg, +49%).

Vitamin B12Similar

Figs (Fresh)

0 µg

Quinoa (Cooked)

0 µg

Both Figs (Fresh) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Figs (Fresh)

4.1 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 4.1 mg in Figs (Fresh) (+13.5 mg, +332%).

PotassiumFigs (Fresh) higher

Figs (Fresh)

940 mg20% DV

Quinoa (Cooked)

430 mg9% DV

Figs (Fresh) provides 940 mg vs 430 mg in Quinoa (Cooked) (+510 mg, +119%).

CalciumFigs (Fresh) higher

Figs (Fresh)

142 mg11% DV

Quinoa (Cooked)

42.5 mg3% DV

Figs (Fresh) provides 142 mg vs 42.5 mg in Quinoa (Cooked) (+99.3 mg, +234%).

IronQuinoa (Cooked) higher

Figs (Fresh)

1.5 mg8% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 1.5 mg in Figs (Fresh) (+2.2 mg, +149%).

MagnesiumQuinoa (Cooked) higher

Figs (Fresh)

68.9 mg16% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 68.9 mg in Figs (Fresh) (+91.2 mg, +132%).

PhosphorusQuinoa (Cooked) higher

Figs (Fresh)

56.7 mg5% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 56.7 mg in Figs (Fresh) (+323 mg, +570%).

ZincQuinoa (Cooked) higher

Figs (Fresh)

0.61 mg6% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 0.61 mg in Figs (Fresh) (+2.1 mg, +349%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Figs (Fresh)

0.24 g1% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.24 g in Figs (Fresh) (+0.33 g, +137%).

Figs (Fresh) vs Quinoa (Cooked)

Figs (Fresh)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary