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  6. Graham cracker vs. Fig bars

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

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Summary of differences between Graham cracker and Fig bars

  • 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.
  • Graham cracker contains 3 times more Phosphorus than Fig bars. While Graham cracker contains 185mg of Phosphorus, Fig bars contain only 62mg.

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

Infographic

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

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.
Graham cracker
Graham cracker
8
:
3
Fig bars
Fig bars
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%
Contains more Vitamin A +1550%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
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%
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%
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%
Contains more Vitamin A +1550%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Graham cracker
Graham cracker
4
:
1
Fig bars
Fig bars
Contains more Protein +80.8%
Contains more Fats +45.2%
Contains more Water +386.7%
Equal in Carbs - 70.9
Equal in Other - 1.6
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
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
Contains more Protein +80.8%
Contains more Fats +45.2%
Contains more Water +386.7%
Equal in Carbs - 70.9
Equal in Other - 1.6

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Graham cracker Fig bars
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 Graham cracker Fig bars Opinion
Net carbs 74.26g 66.3g Graham cracker
Protein 6.69g 3.7g Graham cracker
Fats 10.6g 7.3g Graham cracker
Carbs 77.66g 70.9g Graham cracker
Calories 430kcal 348kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 24.85g 46.36g Graham cracker
Fiber 3.4g 4.6g Fig bars
Calcium 77mg 64mg Graham cracker
Iron 3.78mg 2.9mg Graham cracker
Magnesium 40mg 27mg Graham cracker
Phosphorus 185mg 62mg Graham cracker
Potassium 170mg 207mg Fig bars
Sodium 459mg 350mg Fig bars
Zinc 0.96mg 0.39mg Graham cracker
Copper 0.17mg 0.147mg Graham cracker
Manganese 1.019mg 0.343mg Graham cracker
Selenium 6.3µg 3.3µg Graham cracker
Vitamin A 2IU 33IU Fig bars
Vitamin A RAE 0µg 9µg Fig bars
Vitamin E 1.51mg 0.65mg Graham cracker
Vitamin C 0mg 0.3mg Fig bars
Vitamin B1 0.265mg 0.158mg Graham cracker
Vitamin B2 0.317mg 0.217mg Graham cracker
Vitamin B3 4.439mg 1.874mg Graham cracker
Vitamin B5 0.42mg 0.364mg Graham cracker
Vitamin B6 0.156mg 0.075mg Graham cracker
Folate 91µg 35µg Graham cracker
Vitamin B12 0µg 0.09µg Fig bars
Vitamin K 14.3µg 5.8µg 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 1.633g 1.123g Fig bars
Monounsaturated Fat 2.509g 3.003g Fig bars
Polyunsaturated fat 5.388g 2.772g 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
Graham cracker Fig bars
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
35%
Graham cracker
19%
Fig bars
Minerals Daily Need Coverage Score
60%
Graham cracker
36%
Fig bars

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