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Bran cereal vs. Clif Bar — In-Depth Nutrition Comparison

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Important differences between Bran cereal and Clif Bar

  • Bran cereal has more Vitamin B6, Vitamin B12, Folate, Manganese, Vitamin B2, Vitamin B1, Iron, Phosphorus, and Fiber, however, Clif Bar is richer in Vitamin C.
  • Bran cereal's daily need coverage for Vitamin B6 is 878% more.
  • Bran cereal contains 14 times more Vitamin B12 than Clif Bar. Bran cereal contains 18.8µg of Vitamin B12, while Clif Bar contains 1.32µg.

The food varieties used in the comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Snacks, CLIF BAR, mixed flavors.

Infographic

Bran cereal vs Clif Bar 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.
Contains more Iron +165.9%
Contains more Magnesium +146.3%
Contains more Phosphorus +291.2%
Contains more Potassium +147.6%
Contains more Zinc +181.2%
Contains more Copper +135.8%
Contains more Manganese +245.3%
Contains less Sodium -24.4%
Contains more Selenium +119.1%
Equal in Calcium - 368
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 117% 661% 259% 493% 90% 34% 339% 347% 967% 52%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 111% 249% 105% 126% 37% 26% 121% 147% 280% 113%
Contains more Iron +165.9%
Contains more Magnesium +146.3%
Contains more Phosphorus +291.2%
Contains more Potassium +147.6%
Contains more Zinc +181.2%
Contains more Copper +135.8%
Contains more Manganese +245.3%
Contains less Sodium -24.4%
Contains more Selenium +119.1%
Equal in Calcium - 368

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.
:
Contains more Vitamin A +8635%
Contains more Vitamin E +395.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +312%
Contains more Vitamin B2 +622.7%
Contains more Vitamin B3 +235.4%
Contains more Vitamin B6 +1940.8%
Contains more Folate +1010.2%
Contains more Vitamin B12 +1324.2%
Contains more Vitamin C +341%
Contains more Vitamin B5 +108.1%
Contains more Vitamin K +607.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 105% 24% 129% 67% 568% 626% 278% 64% 2770% 983% 2350% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 294% 138% 87% 83% 133% 136% 89% 166% 92%
Contains more Vitamin A +8635%
Contains more Vitamin E +395.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +312%
Contains more Vitamin B2 +622.7%
Contains more Vitamin B3 +235.4%
Contains more Vitamin B6 +1940.8%
Contains more Folate +1010.2%
Contains more Vitamin B12 +1324.2%
Contains more Vitamin C +341%
Contains more Vitamin B5 +108.1%
Contains more Vitamin K +607.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +13.4%
Contains more Other +88.6%
Contains more Protein +11.9%
Contains more Fats +20%
Contains more Water +418.9%
13% 5% 74% 2% 6%
Protein: 13.14 g
Fats: 4.9 g
Carbs: 74.24 g
Water: 2.12 g
Other: 5.6 g
15% 6% 65% 11% 3%
Protein: 14.71 g
Fats: 5.88 g
Carbs: 65.44 g
Water: 11 g
Other: 2.97 g
Contains more Carbs +13.4%
Contains more Other +88.6%
Contains more Protein +11.9%
Contains more Fats +20%
Contains more Water +418.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +22.8%
Equal in Polyunsaturated fat - 2.182
28% 22% 50%
Saturated Fat: 1.1 g
Monounsaturated Fat: 0.89 g
Polyunsaturated fat: 2 g
31% 23% 46%
Saturated Fat: 1.471 g
Monounsaturated Fat: 1.093 g
Polyunsaturated fat: 2.182 g
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +22.8%
Equal in Polyunsaturated fat - 2.182

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran cereal Clif Bar Opinion
Net carbs 44.94g 58.04g Clif Bar
Protein 13.14g 14.71g Clif Bar
Fats 4.9g 5.88g Clif Bar
Carbs 74.24g 65.44g Bran cereal
Calories 259kcal 346kcal Clif Bar
Starch 21.8g Bran cereal
Fructose 0.36g Bran cereal
Sugar 15.69g 31.62g Bran cereal
Fiber 29.3g 7.4g Bran cereal
Calcium 389mg 368mg Bran cereal
Iron 17.6mg 6.62mg Bran cereal
Magnesium 362mg 147mg Bran cereal
Phosphorus 1150mg 294mg Bran cereal
Potassium 1020mg 412mg Bran cereal
Sodium 258mg 195mg Clif Bar
Zinc 12.4mg 4.41mg Bran cereal
Copper 1.04mg 0.441mg Bran cereal
Manganese 7.41mg 2.146mg Bran cereal
Selenium 9.4µg 20.6µg Clif Bar
Vitamin A 1747IU 20IU Bran cereal
Vitamin A RAE 522µg 1µg Bran cereal
Vitamin E 1.19mg 0.24mg Bran cereal
Vitamin D 170IU 0IU Bran cereal
Vitamin D 4.3µg 0µg Bran cereal
Vitamin C 20mg 88.2mg Clif Bar
Vitamin B1 2.27mg 0.551mg Bran cereal
Vitamin B2 2.71mg 0.375mg Bran cereal
Vitamin B3 14.8mg 4.412mg Bran cereal
Vitamin B5 1.06mg 2.206mg Clif Bar
Vitamin B6 12mg 0.588mg Bran cereal
Folate 1310µg 118µg Bran cereal
Vitamin B12 18.8µg 1.32µg Bran cereal
Vitamin K 5.2µg 36.8µg Clif Bar
Tryptophan 0.22mg Bran cereal
Threonine 0.38mg Bran cereal
Isoleucine 0.35mg Bran cereal
Leucine 0.7mg Bran cereal
Lysine 0.35mg Bran cereal
Methionine 0.17mg Bran cereal
Phenylalanine 0.48mg Bran cereal
Valine 0.52mg Bran cereal
Histidine 0.28mg Bran cereal
Saturated Fat 1.1g 1.471g Bran cereal
Monounsaturated Fat 0.89g 1.093g Clif Bar
Polyunsaturated fat 2g 2.182g Clif Bar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran cereal Clif Bar
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
664%
Bran cereal
102%
Clif Bar
Minerals Daily Need Coverage Score
335%
Bran cereal
131%
Clif Bar

Comparison summary

Which food contains less Sodium?
Clif Bar
Clif Bar contains less Sodium (difference - 63mg)
Which food is lower in glycemic index?
Clif Bar
Clif Bar is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Bran cereal
Bran cereal is lower in Sugar (difference - 15.93g)
Which food is lower in Saturated Fat?
Bran cereal
Bran cereal is lower in Saturated Fat (difference - 0.371g)
Which food is richer in minerals?
Bran cereal
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal
Bran cereal is relatively richer in vitamins
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. Clif Bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174799/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.