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  6. Clif Bar vs. Corn nuts

Clif Bar vs. Corn nuts — In-Depth Nutrition Comparison

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Important differences between Clif Bar and Corn nuts

  • Clif Bar has more Vitamin C, Manganese, Iron, Vitamin B12, Vitamin B5, Calcium, Copper, Vitamin B6, Folate, and Zinc than Corn nuts.
  • Clif Bar's daily need coverage for Vitamin C is 98% more.

The food varieties used in the comparison are Snacks, CLIF BAR, mixed flavors and Snacks, cornnuts, barbecue-flavor.

Infographic

Clif Bar vs Corn nuts 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.
Clif Bar
Clif Bar
10
:
0
Corn nuts
Corn nuts
Contains more Calcium +2064.7%
Contains more Iron +289.4%
Contains more Magnesium +34.9%
Contains more Potassium +44.1%
Contains less Sodium -67.5%
Contains more Zinc +134.6%
Contains more Copper +224.3%
Contains more Manganese +340.7%
Equal in Phosphorus - 283
Clif Bar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 111% 249% 105% 126% 37% 26% 121% 147% 280% 113%
Corn nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 78% 122% 26% 79% 52% 46% 64% 0%
Contains more Calcium +2064.7%
Contains more Iron +289.4%
Contains more Magnesium +34.9%
Contains more Potassium +44.1%
Contains less Sodium -67.5%
Contains more Zinc +134.6%
Contains more Copper +224.3%
Contains more Manganese +340.7%
Equal in Phosphorus - 283

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.
Clif Bar
Clif Bar
11
:
1
Corn nuts
Corn nuts
Contains more Vitamin C +21950%
Contains more Vitamin B1 +57.4%
Contains more Vitamin B2 +164.1%
Contains more Vitamin B3 +192.8%
Contains more Vitamin B5 +489.8%
Contains more Vitamin B6 +214.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1590%
Clif Bar
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%
Corn nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 2% 88% 33% 29% 23% 44% 0% 0% 0%
Contains more Vitamin C +21950%
Contains more Vitamin B1 +57.4%
Contains more Vitamin B2 +164.1%
Contains more Vitamin B3 +192.8%
Contains more Vitamin B5 +489.8%
Contains more Vitamin B6 +214.4%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1590%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clif Bar
Clif Bar
2
:
3
Corn nuts
Corn nuts
Contains more Protein +63.4%
Contains more Water +587.5%
Contains more Fats +143.2%
Contains more Other +14.5%
Equal in Carbs - 71.7
Clif Bar
15% 6% 65% 11% 3%
Protein: 14.71 g
Fats: 5.88 g
Carbs: 65.44 g
Water: 11 g
Other: 2.97 g
Corn nuts
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Contains more Protein +63.4%
Contains more Water +587.5%
Contains more Fats +143.2%
Contains more Other +14.5%
Equal in Carbs - 71.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clif Bar
Clif Bar
1
:
2
Corn nuts
Corn nuts
Contains less Saturated Fat -43%
Contains more Monounsaturated Fat +573.4%
Contains more Polyunsaturated fat +47.6%
Clif Bar
31% 23% 46%
Saturated Fat: 1.471 g
Monounsaturated Fat: 1.093 g
Polyunsaturated fat: 2.182 g
Corn nuts
20% 56% 24%
Saturated Fat: 2.58 g
Monounsaturated Fat: 7.36 g
Polyunsaturated fat: 3.22 g
Contains less Saturated Fat -43%
Contains more Monounsaturated Fat +573.4%
Contains more Polyunsaturated fat +47.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clif Bar Corn nuts
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium 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 Clif Bar Corn nuts Opinion
Net carbs 58.04g 63.3g Corn nuts
Protein 14.71g 9g Clif Bar
Fats 5.88g 14.3g Corn nuts
Carbs 65.44g 71.7g Corn nuts
Calories 346kcal 436kcal Corn nuts
Sugar 31.62g Corn nuts
Fiber 7.4g 8.4g Corn nuts
Calcium 368mg 17mg Clif Bar
Iron 6.62mg 1.7mg Clif Bar
Magnesium 147mg 109mg Clif Bar
Phosphorus 294mg 283mg Clif Bar
Potassium 412mg 286mg Clif Bar
Sodium 195mg 600mg Clif Bar
Zinc 4.41mg 1.88mg Clif Bar
Copper 0.441mg 0.136mg Clif Bar
Manganese 2.146mg 0.487mg Clif Bar
Selenium 20.6µg Clif Bar
Vitamin A 20IU 338IU Corn nuts
Vitamin A RAE 1µg 17µg Corn nuts
Vitamin E 0.24mg Clif Bar
Vitamin C 88.2mg 0.4mg Clif Bar
Vitamin B1 0.551mg 0.35mg Clif Bar
Vitamin B2 0.375mg 0.142mg Clif Bar
Vitamin B3 4.412mg 1.507mg Clif Bar
Vitamin B5 2.206mg 0.374mg Clif Bar
Vitamin B6 0.588mg 0.187mg Clif Bar
Folate 118µg 0µg Clif Bar
Vitamin B12 1.32µg 0µg Clif Bar
Vitamin K 36.8µg Clif Bar
Saturated Fat 1.471g 2.58g Clif Bar
Monounsaturated Fat 1.093g 7.36g Corn nuts
Polyunsaturated fat 2.182g 3.22g Corn nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clif Bar Corn nuts
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
102%
Clif Bar
20%
Corn nuts
Minerals Daily Need Coverage Score
131%
Clif Bar
53%
Corn nuts

Comparison summary

Which food is lower in Sugar?
Corn nuts
Corn nuts is lower in Sugar (difference - 31.62g)
Which food is lower in glycemic index?
Corn nuts
Corn nuts is lower in glycemic index (difference - 17)
Which food contains less Sodium?
Clif Bar
Clif Bar contains less Sodium (difference - 405mg)
Which food is lower in Saturated Fat?
Clif Bar
Clif Bar is lower in Saturated Fat (difference - 1.109g)
Which food is richer in minerals?
Clif Bar
Clif Bar is relatively richer in minerals
Which food is richer in vitamins?
Clif Bar
Clif Bar 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
  2. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.