Blackberry vs. Figs
Nutrition comparison of Blackberry and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and figs:
- Both figs and blackberry are high in dietary fiber.
- Blackberry has 70% less sugar than fig.
- Blackberry is an excellent source of Vitamin C.
- Fig has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more folate.
- Fig is a great source of potassium.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blackberry has 42% less calories than fig - fig has 74 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is heavier in protein, lighter in carbs and heavier in fat compared to figs per calorie. Blackberry has a macronutrient ratio of 12:79:9 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Figs | |
|---|---|---|
| Protein | 12% | 4% |
| Carbohydrates | 79% | 93% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 50% less carbohydrates than fig - fig has 19.2g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
The carbs in figs are made of 85% sugar and 15% dietary fiber, whereas the carbs in blackberry comprise of 52% dietary fiber and 48% sugar.
dietary fiber
Both figs and blackberry are high in dietary fiber. Blackberry has 83% more dietary fiber than fig - fig has 2.9g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Blackberry has 70% less sugar than fig - fig has 16.3g of sugar per 100 grams and blackberry has 4.9g of sugar.
Protein
protein
Figs and blackberry contain similar amounts of protein - fig has 0.75g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Both figs and blackberry are low in saturated fat - fig has 0.06g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has 950% more Vitamin C than fig - fig has 2mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Vitamin A
Figs and blackberry contain similar amounts of Vitamin A - fig has 7ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Vitamin E
Figs and blackberry contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Vitamin K
Figs and blackberry contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
The B Vitamins
Fig has more thiamin, riboflavin and Vitamin B6, however, blackberry contains more folate. Both blackberry and figs contain significant amounts of niacin and pantothenic acid.
| Blackberry | Figs | |
|---|---|---|
| Thiamin | 0.02 MG | 0.06 MG |
| Riboflavin | 0.026 MG | 0.05 MG |
| Niacin | 0.646 MG | 0.4 MG |
| Pantothenic acid | 0.276 MG | 0.3 MG |
| Vitamin B6 | 0.03 MG | 0.113 MG |
| Folate | 25 UG | 6 UG |
Minerals
calcium
Figs and blackberry contain similar amounts of calcium - fig has 35mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Figs and blackberry contain similar amounts of iron - fig has 0.37mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Fig is a great source of potassium and it has 43% more potassium than blackberry - fig has 232mg of potassium per 100 grams and blackberry has 162mg 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 blackberry and figs contain significant amounts of quercetin.
| Blackberry | Figs | |
|---|---|---|
| kaempferol | 0.27 mg | ~ |
| myricetin | 0.67 mg | ~ |
| Quercetin | 3.58 mg | 5.47 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, both blackberry and figs contain significant amounts of beta-carotene.
| Blackberry | Figs | |
|---|---|---|
| beta-carotene | 128 UG | 85 UG |
| lutein + zeaxanthin | 118 UG | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both blackberry and figs contain significant amounts of linoleic acid.
| Blackberry | Figs | |
|---|---|---|
| linoleic acid | 0.186 G | 0.144 G |
| Total | 0.186 G | 0.144 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.
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Figs (Figs, raw) .
Blackberry g
()
|
Daily Values (%) |
Figs 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 figs or blackberry contain more calories in 100 grams?Blackberry has 40% less calories than fig - fig has 74 calories in 100g and blackberry has 43 calories.
Does figs or blackberry have more carbohydrates?
By weight, blackberry has 50% fewer carbohydrates than fig - fig has 19.2g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in figs are made of 90% sugar and 20% dietary fiber, whereas the carbs in blackberry comprise of 50% dietary fiber and 50% sugar.