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Figs vs. Beetroot — In-Depth Nutrition Comparison

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How are figs and beetroot different?

  • Beetroot has more folate, manganese, and iron than figs.
  • Daily need coverage for folate for beetroot is 26% higher.
  • Figs contain 2 times more sugar than beetroot. While figs contain 16.26g of sugar, beetroot contains only 6.76g.

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

Infographic

Figs vs Beetroot infographic
Infographic link

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.
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%
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%
Contains more CalciumCalcium +118.8%
Contains less SodiumSodium -98.7%
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%
~equal in Copper ~0.075mg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +145%
Contains more FolateFolate +1716.7%
Contains more CholineCholine +27.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more FatsFats +76.5%
Contains more CarbsCarbs +100.6%
Contains more ProteinProtein +114.7%
Contains more WaterWater +10.7%
Contains more OtherOther +63.6%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Beetroot
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
8%
Figs
12%
Beetroot
Minerals Daily Need Coverage Score
11%
Figs
19%
Beetroot

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