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  6. Fig bars vs. Pumpernickel bread

Fig bars vs. Pumpernickel bread — In-Depth Nutrition Comparison

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The main differences between Fig bars and Pumpernickel bread

  • Fig bars contain less Manganese, Selenium, Phosphorus, Copper, Folate, Vitamin B1, Zinc, Vitamin B3, and Fiber than Pumpernickel bread.
  • Daily need coverage for Manganese from Pumpernickel bread is 42% higher.
  • Fig bars are lower in Sodium.

Food types used in this article are Cookies, fig bars and Bread, pumpernickel.

Infographic

Fig bars vs Pumpernickel bread 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
Pumpernickel bread
Pumpernickel bread
Contains less Sodium -41.3%
Contains more Magnesium +100%
Contains more Phosphorus +187.1%
Contains more Zinc +279.5%
Contains more Copper +95.2%
Contains more Manganese +280.5%
Contains more Selenium +642.4%
Equal in Calcium - 68
Equal in Iron - 2.87
Equal in Potassium - 208
Fig bars
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 109% 20% 27% 19% 46% 11% 49% 45% 18%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains less Sodium -41.3%
Contains more Magnesium +100%
Contains more Phosphorus +187.1%
Contains more Zinc +279.5%
Contains more Copper +95.2%
Contains more Manganese +280.5%
Contains more Selenium +642.4%
Equal in Calcium - 68
Equal in Iron - 2.87
Equal in Potassium - 208

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
5
:
6
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin A +∞%
Contains more Vitamin E +54.8%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +625%
Contains more Vitamin B1 +107%
Contains more Vitamin B2 +40.6%
Contains more Vitamin B3 +64.9%
Contains more Vitamin B5 +11%
Contains more Vitamin B6 +68%
Contains more Folate +165.7%
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%
Pumpernickel bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +54.8%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +625%
Contains more Vitamin B1 +107%
Contains more Vitamin B2 +40.6%
Contains more Vitamin B3 +64.9%
Contains more Vitamin B5 +11%
Contains more Vitamin B6 +68%
Contains more Folate +165.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fig bars
Fig bars
2
:
3
Pumpernickel bread
Pumpernickel bread
Contains more Fats +135.5%
Contains more Carbs +49.3%
Contains more Protein +135.1%
Contains more Water +129.7%
Contains more Other +75%
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
Pumpernickel bread
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Contains more Fats +135.5%
Contains more Carbs +49.3%
Contains more Protein +135.1%
Contains more Water +129.7%
Contains more Other +75%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fig bars
Fig bars
2
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +222.2%
Contains more Polyunsaturated fat +124.1%
Contains less Saturated Fat -61.1%
Fig bars
16% 44% 40%
Saturated Fat: 1.123 g
Monounsaturated Fat: 3.003 g
Polyunsaturated fat: 2.772 g
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Contains more Monounsaturated Fat +222.2%
Contains more Polyunsaturated fat +124.1%
Contains less Saturated Fat -61.1%

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 Pumpernickel bread
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fig bars Pumpernickel bread Opinion
Net carbs 66.3g 41g Fig bars
Protein 3.7g 8.7g Pumpernickel bread
Fats 7.3g 3.1g Fig bars
Carbs 70.9g 47.5g Fig bars
Calories 348kcal 250kcal Fig bars
Sugar 46.36g 0.53g Pumpernickel bread
Fiber 4.6g 6.5g Pumpernickel bread
Calcium 64mg 68mg Pumpernickel bread
Iron 2.9mg 2.87mg Fig bars
Magnesium 27mg 54mg Pumpernickel bread
Phosphorus 62mg 178mg Pumpernickel bread
Potassium 207mg 208mg Pumpernickel bread
Sodium 350mg 596mg Fig bars
Zinc 0.39mg 1.48mg Pumpernickel bread
Copper 0.147mg 0.287mg Pumpernickel bread
Manganese 0.343mg 1.305mg Pumpernickel bread
Selenium 3.3µg 24.5µg Pumpernickel bread
Vitamin A 33IU 0IU Fig bars
Vitamin A RAE 9µg 0µg Fig bars
Vitamin E 0.65mg 0.42mg Fig bars
Vitamin C 0.3mg 0mg Fig bars
Vitamin B1 0.158mg 0.327mg Pumpernickel bread
Vitamin B2 0.217mg 0.305mg Pumpernickel bread
Vitamin B3 1.874mg 3.091mg Pumpernickel bread
Vitamin B5 0.364mg 0.404mg Pumpernickel bread
Vitamin B6 0.075mg 0.126mg Pumpernickel bread
Folate 35µg 93µg Pumpernickel bread
Vitamin B12 0.09µg 0µg Fig bars
Vitamin K 5.8µg 0.8µg Fig bars
Tryptophan 0.046mg 0.097mg Pumpernickel bread
Threonine 0.113mg 0.267mg Pumpernickel bread
Isoleucine 0.132mg 0.334mg Pumpernickel bread
Leucine 0.224mg 0.602mg Pumpernickel bread
Lysine 0.14mg 0.248mg Pumpernickel bread
Methionine 0.053mg 0.155mg Pumpernickel bread
Phenylalanine 0.145mg 0.422mg Pumpernickel bread
Valine 0.155mg 0.396mg Pumpernickel bread
Histidine 0.067mg 0.196mg Pumpernickel bread
Saturated Fat 1.123g 0.437g Pumpernickel bread
Monounsaturated Fat 3.003g 0.932g Fig bars
Polyunsaturated fat 2.772g 1.237g Fig bars

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fig bars Pumpernickel bread
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
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
36%
Fig bars
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 45.83g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.686g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Fig bars
Fig bars contains less Sodium (difference - 246mg)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.