Figs vs. Strawberries
Nutrition comparison of Figs and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and strawberries:
- Fig has more beta-carotene than strawberry, however, strawberry contains more lutein + zeaxanthin than fig.
- Fig has more thiamin, riboflavin and Vitamin B6, however, strawberry contains more folate.
- Fig is a great source of dietary fiber and potassium.
- Strawberry has 57% less calories than fig.
- Strawberry has 60% less carbohydrates than fig.
- Strawberry has 70% less sugar than fig.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Figs (Figs, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 57% less calories than fig - strawberry has 32 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is heavier in carbs, lighter in fat and similar to strawberries for protein. Figs has a macronutrient ratio of 4:93:3 and for strawberries, 6:81:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Strawberries | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 93% | 81% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 60% less carbohydrates than fig - strawberry has 7.7g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in figs comprise of 85% sugar and 15% dietary fiber.
dietary fiber
Fig is a great source of dietary fiber and it has 45% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Strawberry has 70% less sugar than fig - strawberry has 4.9g of sugar per 100 grams and fig has 16.3g of sugar.
Protein
protein
Strawberries and figs contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Both strawberries and figs are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 28 times more Vitamin C than fig - strawberry has 58.8mg of Vitamin C per 100 grams and fig has 2mg of Vitamin C.
Vitamin A
Strawberries and figs contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and fig has 7ug of Vitamin A.
Vitamin E
Strawberries and figs contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and fig has 0.11mg of Vitamin E.
Vitamin K
Strawberries and figs contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and fig has 4.7ug of Vitamin K.
The B Vitamins
Fig has more thiamin, riboflavin and Vitamin B6, however, strawberry contains more folate. Both figs and strawberries contain significant amounts of niacin and pantothenic acid.
| Figs | Strawberries | |
|---|---|---|
| Thiamin | 0.06 MG | 0.024 MG |
| Riboflavin | 0.05 MG | 0.022 MG |
| Niacin | 0.4 MG | 0.386 MG |
| Pantothenic acid | 0.3 MG | 0.125 MG |
| Vitamin B6 | 0.113 MG | 0.047 MG |
| Folate | 6 UG | 24 UG |
Minerals
calcium
Fig has 119% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Strawberries and figs contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Fig is a great source of potassium and it has 52% more potassium than strawberry - strawberry has 153mg 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, fig has more quercetin than strawberry per 100 grams, however, strawberry contains more kaempferol than fig per 100 grams.
| Figs | Strawberries | |
|---|---|---|
| Quercetin | 5.47 mg | 1.11 mg |
| kaempferol | ~ | 0.5 mg |
| myricetin | ~ | 0.04 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 strawberry per 100 grams, however, strawberry contains more lutein + zeaxanthin than fig per 100 grams.
| Figs | Strawberries | |
|---|---|---|
| beta-carotene | 85 UG | 7 UG |
| lutein + zeaxanthin | 9 UG | 26 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both figs and strawberries contain significant amounts of linoleic acid.
| Figs | Strawberries | |
|---|---|---|
| linoleic acid | 0.144 G | 0.09 G |
| Total | 0.144 G | 0.09 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: Figs (Figs, raw) and Strawberries (Strawberries, raw) .
Figs g
()
|
Daily Values (%) |
Strawberries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 strawberries or figs contain more calories in 100 grams?Strawberry has 60% less calories than fig - strawberry has 32 calories in 100g and fig has 74 calories.
Does strawberries or figs have more carbohydrates?
By weight, strawberry has 60% fewer carbohydrates than fig - strawberry has 7.7g of carbs for 100g and fig has 19.2g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in figs comprise of 90% sugar and 20% dietary fiber.