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Beetroot vs. Figs — In-Depth Nutrition Comparison

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How are beetroot and figs different?

  • Beetroot has more folate, manganese, and iron than figs.
  • Daily need coverage for folate for beetroot is 26% higher.
  • Beetroot contains 3 times more phosphorus than figs. While beetroot contains 40mg of phosphorus, figs contain only 14mg.
  • Beetroot has less sugar.

Beets, raw and Figs, raw are the varieties used in this article.

Infographic

Beetroot vs Figs infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Figs
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +35.3%
Contains more PotassiumPotassium +40.1%
Contains more IronIron +116.2%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +185.7%
Contains more ManganeseManganese +157%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +118.8%
Contains less SodiumSodium -98.7%
~equal in Copper ~0.07mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Figs
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin CVitamin C +145%
Contains more FolateFolate +1716.7%
Contains more CholineCholine +27.7%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B5Vitamin B5 +93.5%
Contains more Vitamin B6Vitamin B6 +68.7%
Contains more Vitamin KVitamin K +2250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +114.7%
Contains more OtherOther +63.6%
Contains more FatsFats +76.5%
Contains more CarbsCarbs +100.6%
~equal in Water ~79.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Figs
2
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains less Sat. FatSaturated fat -55%
Contains more Mono. FatMonounsaturated fat +106.3%
Contains more Poly. FatPolyunsaturated fat +140%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Figs
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Beetroot Figs DV% diff.
Folate 109µg 6µg 26%
Manganese 0.329mg 0.128mg 9%
Iron 0.8mg 0.37mg 5%
Phosphorus 40mg 14mg 4%
Vitamin K 0.2µg 4.7µg 4%
Vitamin B6 0.067mg 0.113mg 4%
Vitamin C 4.9mg 2mg 3%
Carbs 9.56g 19.18g 3%
Vitamin B5 0.155mg 0.3mg 3%
Potassium 325mg 232mg 3%
Sodium 78mg 1mg 3%
Calories 43kcal 74kcal 2%
Protein 1.61g 0.75g 2%
Vitamin B1 0.031mg 0.06mg 2%
Zinc 0.35mg 0.15mg 2%
Calcium 16mg 35mg 2%
Polyunsaturated fat 0.06g 0.144g 1%
Vitamin A 2µg 7µg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B2 0.04mg 0.05mg 1%
Magnesium 23mg 17mg 1%
Copper 0.075mg 0.07mg 1%
Fats 0.17g 0.3g 0%
Net carbs 6.76g 16.28g N/A
Sugar 6.76g 16.26g N/A
Fiber 2.8g 2.9g 0%
Vitamin E 0.04mg 0.11mg 0%
Vitamin B3 0.334mg 0.4mg 0%
Choline 6mg 4.7mg 0%
Saturated fat 0.027g 0.06g 0%
Monounsaturated fat 0.032g 0.066g 0%
Tryptophan 0.019mg 0.006mg 0%
Threonine 0.047mg 0.024mg 0%
Isoleucine 0.048mg 0.023mg 0%
Leucine 0.068mg 0.033mg 0%
Lysine 0.058mg 0.03mg 0%
Methionine 0.018mg 0.006mg 0%
Phenylalanine 0.046mg 0.018mg 0%
Valine 0.056mg 0.028mg 0%
Histidine 0.021mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Figs
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Beetroot
8%
Figs
Minerals Daily Need Coverage Score
19%
Beetroot
11%
Figs

Comparison summary

Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 77mg)
Which food is lower in glycemic index?
Figs
Figs is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Figs
Figs is relatively richer in vitamins
Which food is lower in Sugar?
Beetroot
Beetroot is lower in Sugar (difference - 9.5g)
Which food is lower in Saturated fat?
Beetroot
Beetroot is lower in Saturated fat (difference - 0.033g)
Which food is cheaper?
Beetroot
Beetroot is cheaper (difference - $0.1)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.