Figs vs. Broccoli
Nutrition comparison of Figs and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and broccoli:
- Both broccoli and figs are high in dietary fiber and potassium.
- Broccoli has 54% less calories than fig.
- Broccoli has 65% less carbohydrates than fig.
- Broccoli has more riboflavin and folate.
- Broccoli has signficantly less sugar than fig.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Figs (Figs, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 54% less calories than fig - broccoli has 34 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 broccoli per calorie. Figs has a macronutrient ratio of 4:93:3 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Broccoli | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 93% | 65% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 65% less carbohydrates than fig - broccoli has 6.6g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both broccoli and figs are high in dietary fiber. Broccoli is very similar to broccoli for dietary fiber - broccoli has 2.6g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Broccoli has signficantly less sugar than fig - broccoli has 1.7g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Broccoli has 276% more protein than fig - broccoli has 2.8g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both broccoli and figs are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 43 times more Vitamin C than fig - broccoli has 89.2mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Broccoli has 343% more Vitamin A than fig - broccoli has 31ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Broccoli and figs contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 20 times more Vitamin K than fig - broccoli has 101.6ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin and folate. Both figs and broccoli contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Figs | Broccoli | |
|---|---|---|
| Thiamin | 0.06 MG | 0.071 MG |
| Riboflavin | 0.05 MG | 0.117 MG |
| Niacin | 0.4 MG | 0.639 MG |
| Pantothenic acid | 0.3 MG | 0.573 MG |
| Vitamin B6 | 0.113 MG | 0.175 MG |
| Folate | 6 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 34% more calcium than fig - broccoli has 47mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Broccoli and figs contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both broccoli and figs are high in potassium. Broccoli has 36% more potassium than fig - broccoli has 316mg 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 broccoli contain significant amounts of quercetin.
| Figs | Broccoli | |
|---|---|---|
| Quercetin | 5.47 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 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 | Broccoli | |
|---|---|---|
| beta-carotene | 85 UG | 361 UG |
| lutein + zeaxanthin | 9 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, fig has more linoleic acid than broccoli per 100 grams.
| Figs | Broccoli | |
|---|---|---|
| linoleic acid | 0.144 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.144 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Figs g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does broccoli or figs contain more calories in 100 grams?Broccoli has 50% less calories than fig - broccoli has 34 calories in 100g and fig has 74 calories.
Does broccoli or figs have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than fig - broccoli has 6.6g of carbs for 100g and fig has 19.2g of carbohydrates.
Does broccoli or figs contain more potassium?
Both broccoli and figs are high in potassium. Broccoli has 40% more potassium than fig - broccoli has 316mg of potassium in 100 grams and fig has 232mg of potassium.