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

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Important differences between clif Bar and bran cereal

  • Clif Bar has more vitamin C; however, bran cereal is richer in vitamin B6, vitamin B12, folate, manganese, vitamin B2, vitamin B1, iron, phosphorus, and fiber.
  • Bran cereal's daily need coverage for vitamin B6 is 878% more.
  • Clif Bar contains 4 times more vitamin C than bran cereal. Clif Bar contains 88.2mg of vitamin C, while bran cereal contains 20mg.

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

Infographic

Clif Bar vs Bran cereal infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 105% 110% 36% 248% 147% 120% 126% 25% 280% 112%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 259% 117% 90% 660% 347% 338% 493% 34% 967% 51%
Contains less SodiumSodium -24.4%
Contains more SeleniumSelenium +119.1%
Contains more MagnesiumMagnesium +146.3%
Contains more PotassiumPotassium +147.6%
Contains more IronIron +165.9%
Contains more CopperCopper +135.8%
Contains more ZincZinc +181.2%
Contains more PhosphorusPhosphorus +291.2%
Contains more ManganeseManganese +245.3%
~equal in Calcium ~389mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 294% 0.33% 4.8% 0% 138% 87% 83% 132% 136% 165% 92% 89% 25%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 67% 174% 24% 65% 568% 625% 278% 64% 2769% 2350% 13% 983% 27%
Contains more Vitamin CVitamin C +341%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin KVitamin K +607.7%
Contains more Vitamin AVitamin A +52100%
Contains more Vitamin EVitamin E +395.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +312%
Contains more Vitamin B2Vitamin B2 +622.7%
Contains more Vitamin B3Vitamin B3 +235.4%
Contains more Vitamin B6Vitamin B6 +1940.8%
Contains more Vitamin B12Vitamin B12 +1324.2%
Contains more FolateFolate +1010.2%
~equal in Choline ~49.4mg

All nutrients comparison - raw data values

Nutrient Clif Bar Bran cereal DV% diff.
Vitamin B6 0.588mg 12mg 878%
Vitamin B12 1.32µg 18.8µg 728%
Folate 118µg 1310µg 298%
Manganese 2.146mg 7.41mg 229%
Vitamin B2 0.375mg 2.71mg 180%
Vitamin B1 0.551mg 2.27mg 143%
Iron 6.62mg 17.6mg 137%
Phosphorus 294mg 1150mg 122%
Fiber 7.4g 29.3g 88%
Vitamin C 88.2mg 20mg 76%
Zinc 4.41mg 12.4mg 73%
Copper 0.441mg 1.04mg 67%
Vitamin B3 4.412mg 14.8mg 65%
Vitamin A 1µg 522µg 58%
Magnesium 147mg 362mg 51%
Vitamin K 36.8µg 5.2µg 26%
Vitamin B5 2.206mg 1.06mg 23%
Vitamin D 0µg 4.3µg 22%
Vitamin D 0IU 170IU 21%
Selenium 20.6µg 9.4µg 20%
Potassium 412mg 1020mg 18%
Starch 21.8g 9%
Vitamin E 0.24mg 1.19mg 6%
Calories 346kcal 259kcal 4%
Protein 14.71g 13.14g 3%
Sodium 195mg 258mg 3%
Carbs 65.44g 74.24g 3%
Saturated fat 1.471g 1.1g 2%
Calcium 368mg 389mg 2%
Fats 5.88g 4.9g 2%
Monounsaturated fat 1.093g 0.89g 1%
Polyunsaturated fat 2.182g 2g 1%
Choline 46.2mg 49.4mg 1%
Net carbs 58.04g 44.94g N/A
Sugar 31.62g 15.69g N/A
Tryptophan 0.22mg 0%
Threonine 0.38mg 0%
Isoleucine 0.35mg 0%
Leucine 0.7mg 0%
Lysine 0.35mg 0%
Methionine 0.17mg 0%
Phenylalanine 0.48mg 0%
Valine 0.52mg 0%
Histidine 0.28mg 0%
Fructose 0.36g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 6% 65% 11% 3%
Protein: 14.71 g
Fats: 5.88 g
Carbs: 65.44 g
Water: 11 g
Other: 2.97 g
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
Contains more ProteinProtein +11.9%
Contains more FatsFats +20%
Contains more WaterWater +418.9%
Contains more CarbsCarbs +13.4%
Contains more OtherOther +88.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 23% 46%
Saturated fat: Sat. Fat 1.471 g
Monounsaturated fat: Mono. Fat 1.093 g
Polyunsaturated fat: Poly. Fat 2.182 g
28% 22% 50%
Saturated fat: Sat. Fat 1.1 g
Monounsaturated fat: Mono. Fat 0.89 g
Polyunsaturated fat: Poly. Fat 2 g
Contains more Mono. FatMonounsaturated fat +22.8%
Contains less Sat. FatSaturated fat -25.2%
~equal in Polyunsaturated fat ~2g

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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.