Blueberry vs. Figs
Nutrition comparison of Blueberry and Figs
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
figs
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and figs:
- Both blueberry and figs are high in dietary fiber.
- Fig has more beta-carotene than blueberry, however, blueberry contains more lutein + zeaxanthin than fig.
- Fig has more pantothenic acid and Vitamin B6.
- Fig has signficantly more calcium than blueberry.
- Fig is a great source of potassium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Figs (Figs, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry and figs contain similar amounts of calories - blueberry has 57 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, blueberry is similar to figs for protein, carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for figs, 4:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Figs | |
|---|---|---|
| Protein | 5% | 4% |
| Carbohydrates | 91% | 93% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry and figs contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both blueberry and figs are high in dietary fiber. Fig has 21% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Blueberry has 39% less sugar than fig - blueberry has 10g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Blueberry and figs contain similar amounts of protein - blueberry has 0.74g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both blueberry and figs are low in saturated fat - blueberry has 0.03g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Blueberry has 385% more Vitamin C than fig - blueberry has 9.7mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Blueberry and figs contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Blueberry and figs contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Blueberry and figs contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more pantothenic acid and Vitamin B6. Both blueberry and figs contain significant amounts of thiamin, riboflavin, niacin and folate.
| Blueberry | Figs | |
|---|---|---|
| Thiamin | 0.037 MG | 0.06 MG |
| Riboflavin | 0.041 MG | 0.05 MG |
| Niacin | 0.418 MG | 0.4 MG |
| Pantothenic acid | 0.124 MG | 0.3 MG |
| Vitamin B6 | 0.052 MG | 0.113 MG |
| Folate | 6 UG | 6 UG |
Minerals
calcium
Fig has signficantly more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Blueberry and figs contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Fig is a great source of potassium and it has 201% more potassium than blueberry - blueberry has 77mg 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 blueberry and figs contain significant amounts of quercetin.
| Blueberry | Figs | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | ~ |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 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, fig has more beta-carotene than blueberry per 100 grams, however, blueberry contains more lutein + zeaxanthin than fig per 100 grams.
| Blueberry | Figs | |
|---|---|---|
| beta-carotene | 32 UG | 85 UG |
| lutein + zeaxanthin | 80 UG | 9 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both blueberry and figs contain significant amounts of linoleic acid.
| Blueberry | Figs | |
|---|---|---|
| linoleic acid | 0.088 G | 0.144 G |
| Total | 0.088 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.
Blueberry 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 blueberry or figs contain more calories in 100 grams?Blueberry and figs contain similar amounts of calories - blueberry has 57 calories in 100g and fig has 74 calories.
Does blueberry or figs have more carbohydrates?
By weight, blueberry and figs contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and fig has 19.2g of carbohydrates.