Broccoli vs Figs
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Figs, dried, uncooked is higher in more vitamins & minerals
Calories (kcal)
Broccoli 31
Figs 249
Protein (g)
Broccoli 2.57
Figs 3.30
Carbs (g)
Broccoli 6.27
Figs 63.9
Fat (g)
Broccoli 0.340
Figs 0.920
Fiber (g)
Broccoli 2.40
Figs 9.80
Quick answers
Which has more protein?
Figs, dried, uncooked — 3.30g vs 2.57g per 100g.
Which has fewer calories?
Broccoli, raw — 31 vs 249 kcal per 100g.
Which is more nutrient-dense?
Figs, dried, uncooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Broccoli | Figs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 31 kcal | 249 kcal | -88% |
| Macronutrients | |||
| Water | 90.0 g | 30.0 g | +200% |
| Protein | 2.57 g | 3.30 g | -22% |
| Total lipid (fat) | 0.340 g | 0.920 g | -63% |
| Carbohydrate, by difference | 6.27 g | 63.9 g | -90% |
| Fiber, total dietary | 2.40 g | 9.80 g | -76% |
| Sugars, Total | 1.40 g | 47.9 g | -97% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.039 g | — | |
| Fatty acids, total monounsaturated | 0.011 g | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 91.3 mg | 1.20 mg | +7508% |
| Thiamin (Vitamin B1) | 0.077 mg | 0.085 mg | -9% |
| Riboflavin (Vitamin B2) | 0.114 mg | 0.082 mg | +39% |
| Niacin (Vitamin B3) | 0.639 mg | 0.619 mg | +3% |
| Pantothenic acid (Vitamin B5) | 0.610 mg | 0.434 mg | +41% |
| Vitamin B-6 — Pyridoxine | 0.191 mg | 0.106 mg | +80% |
| Biotin (Vitamin B7) | 65.0 ug | 9.00 ug | +622% |
| Vitamin A, RAE | 8.00 ug | 0 ug | |
| Carotene, beta | 93.0 ug | 6.00 ug | +1450% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.150 mg | 0.360 mg | -58% |
| Minerals | |||
| Calcium, Ca | 46.0 mg | 162 mg | -72% |
| Iron, Fe | 0.690 mg | 2.03 mg | -66% |
| Magnesium, Mg | 21.0 mg | 67.6 mg | -69% |
| Phosphorus, P | 67.0 mg | 67.0 mg | = |
| Potassium, K | 303 mg | 680 mg | -55% |
| Sodium, Na | 36.0 mg | 10.0 mg | +260% |
| Zinc, Zn | 0.420 mg | 0.660 mg | -36% |
| Copper, Cu | 0.059 mg | 0.287 mg | -79% |
| Manganese, Mn | 0.197 mg | 0.510 mg | -61% |
| Selenium, Se | 1.60 ug | 0.600 ug | +167% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 39 kcal | 277 kcal | -86% |
| Energy (Atwater Specific Factors) | 32 kcal | 249 kcal | -87% |
| Energy | 132 kj | 1040 kj | -87% |
| Nitrogen | 0.410 g | 0.530 g | -23% |
| Total fat (NLEA) | 0.070 g | — | |
| Ash | 0.830 g | 1.86 g | -55% |
| Carbohydrate, by summation | 3.80 g | 62.8 g | -94% |
| Fiber, soluble | 0 g | 1.50 g | -100% |
| Fiber, insoluble | 2.40 g | 8.30 g | -71% |
| Sucrose | 0.010 g | 0.070 g | -86% |
| Glucose | 0.580 g | 24.8 g | -98% |
| Fructose | 0.820 g | 22.9 g | -96% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0.130 g | -100% |
| Starch | 0 g | 5.07 g | -100% |
| Betaine | 0.100 mg | 0.800 mg | -88% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 745 ug | 32.0 ug | +2228% |
| Phytoene | 0 ug | — | |
| Phytofluene | 0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | 0.370 mg | -89% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | 0.020 mg | -50% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 102 ug | 15.6 ug | +554% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.029 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.006 g | — | |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 17:1 c | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.010 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.010 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 20:1 c | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.017 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.017 g | — | |
| PUFA 18:2 c | 0.017 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.021 g | — | |
| PUFA 18:3 c | 0 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 20:2 c | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 c | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:4c | 0 g | — | |
| Tryptophan (EAA) | 0.033 g | 0.019 g | +74% |
| Threonine (EAA) | 0.088 g | 0.078 g | +13% |
| Isoleucine (EAA, BCAA) | 0.079 g | 0.082 g | -4% |
| Leucine (EAA, BCAA) | 0.129 g | 0.116 g | +11% |
| Lysine (EAA) | 0.135 g | 0.081 g | +67% |
| Methionine (EAA) | 0.038 g | 0.031 g | +23% |
| Cystine (conditionally essential) | 0.028 g | 0.033 g | -15% |
| Phenylalanine (EAA) | 0.117 g | 0.069 g | +70% |
| Tyrosine (conditionally essential) | 0.050 g | 0.037 g | +35% |
| Valine (EAA, BCAA) | 0.125 g | 0.113 g | +11% |
| Arginine (conditionally essential) | 0.191 g | 0.070 g | +173% |
| Histidine (EAA) | 0.059 g | 0.034 g | +74% |
| Alanine | 0.104 g | 0.123 g | -15% |
| Aspartic acid | 0.325 g | 0.618 g | -47% |
| Glutamic acid | 0.542 g | 0.271 g | +100% |
| Glycine (conditionally essential) | 0.089 g | 0.098 g | -9% |
| Proline (conditionally essential) | 0.110 g | 0.556 g | -80% |
| Serine | 0.121 g | 0.119 g | +2% |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0.800 mg | — | |
| Kaempferol | 7.84 mg | — | |
| Myricetin | 0.060 mg | — | |
| Quercetin | 3.26 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | 0.400 mg | -100% |
| Choline from phosphatidylcholine | 0.100 mg | 2.60 mg | -96% |
| Choline from phosphocholine | 0.400 mg | 0.100 mg | +300% |
| Choline from sphingomyelin | 0.100 mg | 0 mg | |
| Free Choline | 18.0 mg | 13.0 mg | +38% |
| Total Choline | 19.0 mg | 16.0 mg | +19% |
| Isoflavones | |||
| Total isoflavones | 0 mg | 0.010 mg | -100% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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