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Clif Bar vs. Onion rings — In-Depth Nutrition Comparison

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What are the differences between Clif Bar and Onion rings?

  • Clif Bar is richer than Onion rings in Vitamin C, Manganese, Iron, Vitamin B12, Copper, Vitamin B5, Zinc, Vitamin B6, Calcium, and Phosphorus.
  • Clif Bar's daily need coverage for Vitamin C is 96% more.

We used Snacks, CLIF BAR, mixed flavors and Onion rings, breaded, par fried, frozen, prepared, heated in oven types in this article.

Infographic

Clif Bar vs Onion rings 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 12% 9.3% 11% 47% 24% 11% 30% 48% 45% 31%
Contains more MagnesiumMagnesium +764.7%
Contains more CalciumCalcium +1087.1%
Contains more PotassiumPotassium +235%
Contains more IronIron +429.6%
Contains more CopperCopper +504.1%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +314.1%
Contains less SodiumSodium -47.3%
Contains more ManganeseManganese +516.7%
Contains more SeleniumSelenium +267.9%

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% 1.2% 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 5.3% 0% 9.2% 0% 46% 27% 25% 18% 27% 0% 85% 25% 5.8%
Contains more Vitamin CVitamin C +5412.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +197.8%
Contains more Vitamin B2Vitamin B2 +223.3%
Contains more Vitamin B3Vitamin B3 +227.1%
Contains more Vitamin B5Vitamin B5 +650.3%
Contains more Vitamin B6Vitamin B6 +402.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +257.6%
Contains more CholineCholine +331.8%
Contains more Vitamin EVitamin E +91.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~34.1µg

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
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more ProteinProtein +255.3%
Contains more CarbsCarbs +93.7%
Contains more OtherOther +112.1%
Contains more FatsFats +143.2%
Contains more WaterWater +321.5%

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
17% 23% 60%
Saturated Fat: Sat. Fat 2.137 g
Monounsaturated Fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
Contains less Sat. FatSaturated Fat -31.2%
Contains more Mono. FatMonounsaturated Fat +174.5%
Contains more Poly. FatPolyunsaturated fat +249.8%

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 Onion rings
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 Onion rings Opinion
Calories 346kcal 276kcal Clif Bar
Protein 14.71g 4.14g Clif Bar
Fats 5.88g 14.3g Onion rings
Vitamin C 88.2mg 1.6mg Clif Bar
Net carbs 58.04g 31.59g Clif Bar
Carbs 65.44g 33.79g Clif Bar
Magnesium 147mg 17mg Clif Bar
Calcium 368mg 31mg Clif Bar
Potassium 412mg 123mg Clif Bar
Iron 6.62mg 1.25mg Clif Bar
Sugar 31.62g 5.1g Onion rings
Fiber 7.4g 2.2g Clif Bar
Copper 0.441mg 0.073mg Clif Bar
Zinc 4.41mg 0.42mg Clif Bar
Starch 25.58g Onion rings
Phosphorus 294mg 71mg Clif Bar
Sodium 195mg 370mg Clif Bar
Vitamin A 20IU 0IU Clif Bar
Vitamin A 1µg 0µg Clif Bar
Vitamin E 0.24mg 0.46mg Onion rings
Manganese 2.146mg 0.348mg Clif Bar
Selenium 20.6µg 5.6µg Clif Bar
Vitamin B1 0.551mg 0.185mg Clif Bar
Vitamin B2 0.375mg 0.116mg Clif Bar
Vitamin B3 4.412mg 1.349mg Clif Bar
Vitamin B5 2.206mg 0.294mg Clif Bar
Vitamin B6 0.588mg 0.117mg Clif Bar
Vitamin B12 1.32µg 0µg Clif Bar
Vitamin K 36.8µg 34.1µg Clif Bar
Folate 118µg 33µg Clif Bar
Trans Fat 0g 0.053g Clif Bar
Choline 46.2mg 10.7mg Clif Bar
Saturated Fat 1.471g 2.137g Clif Bar
Monounsaturated Fat 1.093g 3g Onion rings
Polyunsaturated fat 2.182g 7.633g Onion rings
Tryptophan 0.07mg Onion rings
Threonine 0.15mg Onion rings
Isoleucine 0.214mg Onion rings
Leucine 0.35mg Onion rings
Lysine 0.151mg Onion rings
Methionine 0.081mg Onion rings
Phenylalanine 0.243mg Onion rings
Valine 0.216mg Onion rings
Histidine 0.109mg Onion rings
Fructose 1.26g Onion rings
Omega-3 - ALA 0.789g Onion rings
Omega-6 - Gamma-linoleic acid 0.047g Onion rings
Omega-6 - Eicosadienoic acid 0.003g Onion rings
Omega-6 - Linoleic acid 6.346g Onion rings

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clif Bar Onion rings
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
96%
Clif Bar
21%
Onion rings
Minerals Daily Need Coverage Score
131%
Clif Bar
27%
Onion rings

Comparison summary

Which food is lower in Sugar?
Onion rings
Onion rings is lower in Sugar (difference - 26.52g)
Which food is lower in glycemic index?
Onion rings
Onion rings is lower in glycemic index (difference - 57)
Which food contains less Sodium?
Clif Bar
Clif Bar contains less Sodium (difference - 175mg)
Which food is lower in Saturated Fat?
Clif Bar
Clif Bar is lower in Saturated Fat (difference - 0.666g)
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. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.