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  6. Pumpernickel bread vs. Fig bars

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

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The main differences between Pumpernickel bread and Fig bars

  • 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 have 7 times less Selenium than Pumpernickel bread. Pumpernickel bread has 24.5µg of Selenium, while Fig bars have 3.3µg.
  • Fig bars are lower in Sodium.

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

Infographic

Pumpernickel bread 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.
Pumpernickel bread
Pumpernickel bread
8
:
2
Fig bars
Fig bars
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%
Contains less Sodium -41.3%
Equal in Calcium - 64
Equal in Iron - 2.9
Equal in Potassium - 207
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Fig bars
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 109% 20% 27% 19% 46% 11% 49% 45% 18%
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%
Contains less Sodium -41.3%
Equal in Calcium - 64
Equal in Iron - 2.9
Equal in Potassium - 207

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.
Pumpernickel bread
Pumpernickel bread
6
:
5
Fig bars
Fig bars
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +54.8%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +625%
Equal in Vitamin B5 - 0.364
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%
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 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%
Contains more Vitamin A +∞%
Contains more Vitamin E +54.8%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +625%
Equal in Vitamin B5 - 0.364

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
2
Fig bars
Fig bars
Contains more Protein +135.1%
Contains more Water +129.7%
Contains more Other +75%
Contains more Fats +135.5%
Contains more Carbs +49.3%
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
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 +135.1%
Contains more Water +129.7%
Contains more Other +75%
Contains more Fats +135.5%
Contains more Carbs +49.3%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread 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
29%
Pumpernickel bread
19%
Fig bars
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
36%
Fig bars

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