Side-by-Side Comparison

Figs (Fresh) vs Spinach (Raw)

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

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-69%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 74 kcal, 51 kcal less).

Higher Protein

+281%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 0.75 g in Figs (Fresh) (+2.1 g, +281%).

Higher Dietary Fiber

+32%

Figs (Fresh)

Figs (Fresh) provides 2.9 g vs 2.2 g in Spinach (Raw) (+0.70 g, +32%).

Higher Vitamin C

+1305%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 2.0 mg in Figs (Fresh) (+26.1 mg, +1305%).

Comparing per 100 g standard edible portion.

Nutrient

Figs (Fresh)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Figs (Fresh) higher

Figs (Fresh)

74 kcal4% DV

Spinach (Raw)

23 kcal1% DV

Figs (Fresh) provides 74 kcal vs 23 kcal in Spinach (Raw) (+51 kcal, +222%).

ProteinSpinach (Raw) higher

Figs (Fresh)

0.75 g2% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 0.75 g in Figs (Fresh) (+2.1 g, +281%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

19.2 g7% DV

Spinach (Raw)

3.6 g1% DV

Figs (Fresh) provides 19.2 g vs 3.6 g in Spinach (Raw) (+15.6 g, +428%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

2.9 g10% DV

Spinach (Raw)

2.2 g8% DV

Figs (Fresh) provides 2.9 g vs 2.2 g in Spinach (Raw) (+0.70 g, +32%).

Total FatSpinach (Raw) higher

Figs (Fresh)

0.30 g

Spinach (Raw)

0.39 g1% DV

Spinach (Raw) provides 0.39 g vs 0.30 g in Figs (Fresh) (+0.09 g, +30%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

16.3 g33% DV

Spinach (Raw)

0.42 g1% DV

Figs (Fresh) provides 16.3 g vs 0.42 g in Spinach (Raw) (+15.8 g, +3771%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Figs (Fresh)

2.0 mg2% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 2.0 mg in Figs (Fresh) (+26.1 mg, +1305%).

Vitamin A (RAE)Spinach (Raw) higher

Figs (Fresh)

7.0 µg1% DV

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 7.0 µg in Figs (Fresh) (+462 µg, +6600%).

Vitamin DSimilar

Figs (Fresh)

0 µg

Spinach (Raw)

0 µg

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Figs (Fresh)

0.11 mg1% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.11 mg in Figs (Fresh) (+1.9 mg, +1745%).

Vitamin KSpinach (Raw) higher

Figs (Fresh)

4.7 µg4% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 4.7 µg in Figs (Fresh) (+478 µg, +10174%).

Folate (DFE)Spinach (Raw) higher

Figs (Fresh)

6.0 µg2% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 6.0 µg in Figs (Fresh) (+188 µg, +3133%).

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.06 mg5% DV

Spinach (Raw)

0.08 mg7% DV

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

Riboflavin (Vitamin B2)Spinach (Raw) higher

Figs (Fresh)

0.05 mg4% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.05 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Figs (Fresh)

0.40 mg3% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.40 mg in Figs (Fresh) (+0.32 mg, +81%).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

0.30 mg6% DV

Spinach (Raw)

0.07 mg1% DV

Figs (Fresh) provides 0.30 mg vs 0.07 mg in Spinach (Raw) (+0.24 mg, +362%).

Vitamin B6Spinach (Raw) higher

Figs (Fresh)

0.11 mg7% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.11 mg).

Vitamin B12Similar

Figs (Fresh)

0 µg

Spinach (Raw)

0 µg

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Figs (Fresh)

1.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 1.0 mg in Figs (Fresh) (+78.0 mg, +7800%).

PotassiumSpinach (Raw) higher

Figs (Fresh)

232 mg5% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 232 mg in Figs (Fresh) (+326 mg, +141%).

CalciumSpinach (Raw) higher

Figs (Fresh)

35.0 mg3% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 35.0 mg in Figs (Fresh) (+64.0 mg, +183%).

IronSpinach (Raw) higher

Figs (Fresh)

0.37 mg2% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.37 mg in Figs (Fresh) (+2.3 mg, +632%).

MagnesiumSpinach (Raw) higher

Figs (Fresh)

17.0 mg4% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 17.0 mg in Figs (Fresh) (+62.0 mg, +365%).

PhosphorusSpinach (Raw) higher

Figs (Fresh)

14.0 mg1% DV

Spinach (Raw)

49.0 mg4% DV

Spinach (Raw) provides 49.0 mg vs 14.0 mg in Figs (Fresh) (+35.0 mg, +250%).

ZincSpinach (Raw) higher

Figs (Fresh)

0.15 mg1% DV

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.15 mg in Figs (Fresh) (+0.38 mg, +253%).

Lipids1 nutrients

Saturated FatSimilar

Figs (Fresh)

0.06 g

Spinach (Raw)

0.06 g

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of saturated fat (0.06 g).

Nutrient

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

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Figs (Fresh) higher

Figs (Fresh)

37 kcal2% DV

Spinach (Raw)

7 kcal

Figs (Fresh) provides 37 kcal vs 7 kcal in Spinach (Raw) (+30 kcal, +436%).

ProteinSpinach (Raw) higher

Figs (Fresh)

0.38 g1% DV

Spinach (Raw)

0.86 g2% DV

Spinach (Raw) provides 0.86 g vs 0.38 g in Figs (Fresh) (+0.48 g, +129%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

9.6 g3% DV

Spinach (Raw)

1.1 g

Figs (Fresh) provides 9.6 g vs 1.1 g in Spinach (Raw) (+8.5 g, +781%).

Dietary FiberFigs (Fresh) higher

Figs (Fresh)

1.5 g5% DV

Spinach (Raw)

0.66 g2% DV

Figs (Fresh) provides 1.5 g vs 0.66 g in Spinach (Raw) (+0.79 g, +120%).

Total FatSimilar

Figs (Fresh)

0.15 g

Spinach (Raw)

0.12 g

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of total fat (0.15 g).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

8.1 g16% DV

Spinach (Raw)

0.13 g

Figs (Fresh) provides 8.1 g vs 0.13 g in Spinach (Raw) (+8.0 g, +6352%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Figs (Fresh)

1.0 mg1% DV

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) provides 8.4 mg vs 1.0 mg in Figs (Fresh) (+7.4 mg, +743%).

Vitamin A (RAE)Spinach (Raw) higher

Figs (Fresh)

3.5 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 3.5 µg in Figs (Fresh) (+137 µg, +3920%).

Vitamin DSimilar

Figs (Fresh)

0 µg

Spinach (Raw)

0 µg

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Figs (Fresh)

0.06 mg

Spinach (Raw)

0.61 mg4% DV

Spinach (Raw) provides 0.61 mg vs 0.06 mg in Figs (Fresh) (+0.55 mg, +1007%).

Vitamin KSpinach (Raw) higher

Figs (Fresh)

2.4 µg2% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 2.4 µg in Figs (Fresh) (+143 µg, +6065%).

Folate (DFE)Spinach (Raw) higher

Figs (Fresh)

3.0 µg1% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 3.0 µg in Figs (Fresh) (+55 µg, +1840%).

Thiamin (Vitamin B1)Similar

Figs (Fresh)

0.03 mg3% DV

Spinach (Raw)

0.02 mg2% DV

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Figs (Fresh)

0.03 mg2% DV

Spinach (Raw)

0.06 mg4% DV

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Similar

Figs (Fresh)

0.20 mg1% DV

Spinach (Raw)

0.22 mg1% DV

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of niacin (vitamin b3) (0.20 mg).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

0.15 mg3% DV

Spinach (Raw)

0.02 mg

Figs (Fresh) provides slightly more pantothenic acid (b5) (0.15 mg vs 0.02 mg).

Vitamin B6Similar

Figs (Fresh)

0.06 mg3% DV

Spinach (Raw)

0.06 mg3% DV

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Figs (Fresh)

0 µg

Spinach (Raw)

0 µg

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Figs (Fresh)

0.50 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 0.50 mg in Figs (Fresh) (+23.2 mg, +4640%).

PotassiumSpinach (Raw) higher

Figs (Fresh)

116 mg2% DV

Spinach (Raw)

167 mg4% DV

Spinach (Raw) provides 167 mg vs 116 mg in Figs (Fresh) (+51.4 mg, +44%).

CalciumSpinach (Raw) higher

Figs (Fresh)

17.5 mg1% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 17.5 mg in Figs (Fresh) (+12.2 mg, +70%).

IronSpinach (Raw) higher

Figs (Fresh)

0.19 mg1% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.19 mg in Figs (Fresh) (+0.63 mg, +339%).

MagnesiumSpinach (Raw) higher

Figs (Fresh)

8.5 mg2% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 8.5 mg in Figs (Fresh) (+15.2 mg, +179%).

PhosphorusSpinach (Raw) higher

Figs (Fresh)

7.0 mg1% DV

Spinach (Raw)

14.7 mg1% DV

Spinach (Raw) provides 14.7 mg vs 7.0 mg in Figs (Fresh) (+7.7 mg, +110%).

ZincSpinach (Raw) higher

Figs (Fresh)

0.08 mg1% DV

Spinach (Raw)

0.16 mg1% DV

Spinach (Raw) provides slightly more zinc (0.16 mg vs 0.08 mg).

Lipids1 nutrients

Saturated FatSimilar

Figs (Fresh)

0.03 g

Spinach (Raw)

0.02 g

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of saturated fat (0.03 g).

Nutrient

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

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Figs (Fresh)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Figs (Fresh)

1.0 g2% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 1.0 g in Figs (Fresh) (+11.4 g, +1129%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

25.9 g9% DV

Spinach (Raw)

15.8 g6% DV

Figs (Fresh) provides 25.9 g vs 15.8 g in Spinach (Raw) (+10.1 g, +64%).

Dietary FiberSpinach (Raw) higher

Figs (Fresh)

3.9 g14% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 3.9 g in Figs (Fresh) (+5.7 g, +144%).

Total FatSpinach (Raw) higher

Figs (Fresh)

0.41 g1% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 0.41 g in Figs (Fresh) (+1.3 g, +319%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

22.0 g44% DV

Spinach (Raw)

1.8 g4% DV

Figs (Fresh) provides 22.0 g vs 1.8 g in Spinach (Raw) (+20.1 g, +1101%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Figs (Fresh)

2.7 mg3% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 2.7 mg in Figs (Fresh) (+120 mg, +4427%).

Vitamin A (RAE)Spinach (Raw) higher

Figs (Fresh)

9.5 µg1% DV

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 9.5 µg in Figs (Fresh) (+2,031 µg, +21489%).

Vitamin DSimilar

Figs (Fresh)

0 µg

Spinach (Raw)

0 µg

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Figs (Fresh)

0.15 mg1% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.15 mg in Figs (Fresh) (+8.7 mg, +5846%).

Vitamin KSpinach (Raw) higher

Figs (Fresh)

6.3 µg5% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 6.3 µg in Figs (Fresh) (+2,094 µg, +33007%).

Folate (DFE)Spinach (Raw) higher

Figs (Fresh)

8.1 µg2% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 8.1 µg in Figs (Fresh) (+836 µg, +10319%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Figs (Fresh)

0.08 mg7% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.08 mg in Figs (Fresh) (+0.26 mg, +319%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Figs (Fresh)

0.07 mg5% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.07 mg in Figs (Fresh) (+0.75 mg, +1118%).

Niacin (Vitamin B3)Spinach (Raw) higher

Figs (Fresh)

0.54 mg3% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.54 mg in Figs (Fresh) (+2.6 mg, +483%).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

0.41 mg8% DV

Spinach (Raw)

0.28 mg6% DV

Figs (Fresh) provides 0.41 mg vs 0.28 mg in Spinach (Raw) (+0.12 mg, +43%).

Vitamin B6Spinach (Raw) higher

Figs (Fresh)

0.15 mg9% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.15 mg in Figs (Fresh) (+0.70 mg, +456%).

Vitamin B12Similar

Figs (Fresh)

0 µg

Spinach (Raw)

0 µg

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Figs (Fresh)

1.4 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 1.4 mg in Figs (Fresh) (+342 mg, +25356%).

PotassiumSpinach (Raw) higher

Figs (Fresh)

313 mg7% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 313 mg in Figs (Fresh) (+2,114 mg, +675%).

CalciumSpinach (Raw) higher

Figs (Fresh)

47.3 mg4% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 47.3 mg in Figs (Fresh) (+383 mg, +811%).

IronSpinach (Raw) higher

Figs (Fresh)

0.50 mg3% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.50 mg in Figs (Fresh) (+11.3 mg, +2260%).

MagnesiumSpinach (Raw) higher

Figs (Fresh)

23.0 mg5% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 23.0 mg in Figs (Fresh) (+321 mg, +1397%).

PhosphorusSpinach (Raw) higher

Figs (Fresh)

18.9 mg2% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 18.9 mg in Figs (Fresh) (+194 mg, +1028%).

ZincSpinach (Raw) higher

Figs (Fresh)

0.20 mg2% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.20 mg in Figs (Fresh) (+2.1 mg, +1039%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Figs (Fresh)

0.08 g

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.08 g in Figs (Fresh) (+0.19 g, +238%).

Nutrient

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

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Figs (Fresh)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Figs (Fresh)

3.0 g6% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 3.0 g in Figs (Fresh) (+34.3 g, +1128%).

CarbohydratesFigs (Fresh) higher

Figs (Fresh)

77.7 g28% DV

Spinach (Raw)

47.3 g17% DV

Figs (Fresh) provides 77.7 g vs 47.3 g in Spinach (Raw) (+30.3 g, +64%).

Dietary FiberSpinach (Raw) higher

Figs (Fresh)

11.7 g42% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 11.7 g in Figs (Fresh) (+16.9 g, +144%).

Total FatSpinach (Raw) higher

Figs (Fresh)

1.2 g2% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 1.2 g in Figs (Fresh) (+3.9 g, +319%).

Total SugarsFigs (Fresh) higher

Figs (Fresh)

65.9 g132% DV

Spinach (Raw)

5.5 g11% DV

Figs (Fresh) provides 65.9 g vs 5.5 g in Spinach (Raw) (+60.4 g, +1102%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Figs (Fresh)

8.1 mg9% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 8.1 mg in Figs (Fresh) (+358 mg, +4424%).

Vitamin A (RAE)Spinach (Raw) higher

Figs (Fresh)

28 µg3% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 28 µg in Figs (Fresh) (+6,087 µg, +21472%).

Vitamin DSimilar

Figs (Fresh)

0 µg

Spinach (Raw)

0 µg

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Figs (Fresh)

0.45 mg3% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.45 mg in Figs (Fresh) (+26.0 mg, +5842%).

Vitamin KSpinach (Raw) higher

Figs (Fresh)

19 µg16% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 19 µg in Figs (Fresh) (+6,278 µg, +32981%).

Folate (DFE)Spinach (Raw) higher

Figs (Fresh)

24 µg6% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 24 µg in Figs (Fresh) (+2,505 µg, +10311%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Figs (Fresh)

0.24 mg20% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.24 mg in Figs (Fresh) (+0.77 mg, +319%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Figs (Fresh)

0.20 mg16% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.20 mg in Figs (Fresh) (+2.3 mg, +1117%).

Niacin (Vitamin B3)Spinach (Raw) higher

Figs (Fresh)

1.6 mg10% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 1.6 mg in Figs (Fresh) (+7.8 mg, +483%).

Pantothenic Acid (B5)Figs (Fresh) higher

Figs (Fresh)

1.2 mg24% DV

Spinach (Raw)

0.85 mg17% DV

Figs (Fresh) provides 1.2 mg vs 0.85 mg in Spinach (Raw) (+0.37 mg, +43%).

Vitamin B6Spinach (Raw) higher

Figs (Fresh)

0.46 mg27% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.46 mg in Figs (Fresh) (+2.1 mg, +456%).

Vitamin B12Similar

Figs (Fresh)

0 µg

Spinach (Raw)

0 µg

Both Figs (Fresh) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Figs (Fresh)

4.1 mg

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 4.1 mg in Figs (Fresh) (+1,026 mg, +25336%).

PotassiumSpinach (Raw) higher

Figs (Fresh)

940 mg20% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 940 mg in Figs (Fresh) (+6,337 mg, +674%).

CalciumSpinach (Raw) higher

Figs (Fresh)

142 mg11% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 142 mg in Figs (Fresh) (+1,149 mg, +811%).

IronSpinach (Raw) higher

Figs (Fresh)

1.5 mg8% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 1.5 mg in Figs (Fresh) (+33.8 mg, +2258%).

MagnesiumSpinach (Raw) higher

Figs (Fresh)

68.9 mg16% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 68.9 mg in Figs (Fresh) (+961 mg, +1396%).

PhosphorusSpinach (Raw) higher

Figs (Fresh)

56.7 mg5% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 56.7 mg in Figs (Fresh) (+582 mg, +1027%).

ZincSpinach (Raw) higher

Figs (Fresh)

0.61 mg6% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 0.61 mg in Figs (Fresh) (+6.3 mg, +1038%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Figs (Fresh)

0.24 g1% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.24 g in Figs (Fresh) (+0.58 g, +238%).

Figs (Fresh) vs Spinach (Raw)

Figs (Fresh)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary