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  6. Fig bars vs. Graham cracker

Fig bars vs. Graham cracker — In-Depth Nutrition Comparison

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Summary of differences between Fig bars and Graham cracker

  • The amount of Manganese, Phosphorus, Vitamin B3, Folate, Iron, Vitamin B1, Vitamin B2, Vitamin K, Vitamin B6, and Vitamin E in Graham cracker is higher than in Fig bars.
  • Graham cracker covers your daily need of Manganese 29% more than Fig bars.

These are the specific foods used in this comparison Cookies, fig bars and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Fig bars vs Graham cracker 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.
Fig bars
Fig bars
2
:
8
Graham cracker
Graham cracker
Contains more Potassium +21.8%
Contains less Sodium -23.7%
Contains more Calcium +20.3%
Contains more Iron +30.3%
Contains more Magnesium +48.1%
Contains more Phosphorus +198.4%
Contains more Zinc +146.2%
Contains more Copper +15.6%
Contains more Manganese +197.1%
Contains more Selenium +90.9%
Fig bars
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 109% 20% 27% 19% 46% 11% 49% 45% 18%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Potassium +21.8%
Contains less Sodium -23.7%
Contains more Calcium +20.3%
Contains more Iron +30.3%
Contains more Magnesium +48.1%
Contains more Phosphorus +198.4%
Contains more Zinc +146.2%
Contains more Copper +15.6%
Contains more Manganese +197.1%
Contains more Selenium +90.9%

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.
Fig bars
Fig bars
3
:
8
Graham cracker
Graham cracker
Contains more Vitamin A +1550%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +132.3%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B2 +46.1%
Contains more Vitamin B3 +136.9%
Contains more Vitamin B5 +15.4%
Contains more Vitamin B6 +108%
Contains more Folate +160%
Contains more Vitamin K +146.6%
Fig bars
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 1% 40% 51% 36% 22% 18% 27% 12% 15%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin A +1550%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +132.3%
Contains more Vitamin B1 +67.7%
Contains more Vitamin B2 +46.1%
Contains more Vitamin B3 +136.9%
Contains more Vitamin B5 +15.4%
Contains more Vitamin B6 +108%
Contains more Folate +160%
Contains more Vitamin K +146.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fig bars
Fig bars
1
:
4
Graham cracker
Graham cracker
Contains more Water +386.7%
Contains more Protein +80.8%
Contains more Fats +45.2%
Equal in Carbs - 77.66
Equal in Other - 1.66
Fig bars
4% 7% 71% 17%
Protein: 3.7 g
Fats: 7.3 g
Carbs: 70.9 g
Water: 16.5 g
Other: 1.6 g
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more Water +386.7%
Contains more Protein +80.8%
Contains more Fats +45.2%
Equal in Carbs - 77.66
Equal in Other - 1.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fig bars
Fig bars
2
:
1
Graham cracker
Graham cracker
Contains less Saturated Fat -31.2%
Contains more Monounsaturated Fat +19.7%
Contains more Polyunsaturated fat +94.4%
Fig bars
16% 44% 40%
Saturated Fat: 1.123 g
Monounsaturated Fat: 3.003 g
Polyunsaturated fat: 2.772 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains less Saturated Fat -31.2%
Contains more Monounsaturated Fat +19.7%
Contains more Polyunsaturated fat +94.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fig bars Graham cracker Opinion
Net carbs 66.3g 74.26g Graham cracker
Protein 3.7g 6.69g Graham cracker
Fats 7.3g 10.6g Graham cracker
Carbs 70.9g 77.66g Graham cracker
Calories 348kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 46.36g 24.85g Graham cracker
Fiber 4.6g 3.4g Fig bars
Calcium 64mg 77mg Graham cracker
Iron 2.9mg 3.78mg Graham cracker
Magnesium 27mg 40mg Graham cracker
Phosphorus 62mg 185mg Graham cracker
Potassium 207mg 170mg Fig bars
Sodium 350mg 459mg Fig bars
Zinc 0.39mg 0.96mg Graham cracker
Copper 0.147mg 0.17mg Graham cracker
Manganese 0.343mg 1.019mg Graham cracker
Selenium 3.3µg 6.3µg Graham cracker
Vitamin A 33IU 2IU Fig bars
Vitamin A RAE 9µg 0µg Fig bars
Vitamin E 0.65mg 1.51mg Graham cracker
Vitamin C 0.3mg 0mg Fig bars
Vitamin B1 0.158mg 0.265mg Graham cracker
Vitamin B2 0.217mg 0.317mg Graham cracker
Vitamin B3 1.874mg 4.439mg Graham cracker
Vitamin B5 0.364mg 0.42mg Graham cracker
Vitamin B6 0.075mg 0.156mg Graham cracker
Folate 35µg 91µg Graham cracker
Vitamin B12 0.09µg 0µg Fig bars
Vitamin K 5.8µg 14.3µg Graham cracker
Tryptophan 0.046mg Fig bars
Threonine 0.113mg Fig bars
Isoleucine 0.132mg Fig bars
Leucine 0.224mg Fig bars
Lysine 0.14mg Fig bars
Methionine 0.053mg Fig bars
Phenylalanine 0.145mg Fig bars
Valine 0.155mg Fig bars
Histidine 0.067mg Fig bars
Trans Fat 0.055g Fig bars
Saturated Fat 1.123g 1.633g Fig bars
Monounsaturated Fat 3.003g 2.509g Fig bars
Polyunsaturated fat 2.772g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fig bars Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Fig bars
35%
Graham cracker
Minerals Daily Need Coverage Score
36%
Fig bars
60%
Graham cracker

Comparison summary

Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 21.51g)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Sodium?
Fig bars
Fig bars contains less Sodium (difference - 109mg)
Which food is lower in Saturated Fat?
Fig bars
Fig bars is lower in Saturated Fat (difference - 0.51g)
Which food is lower in glycemic index?
Fig bars
Fig bars is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fig bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172721/nutrients
  2. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.