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Clif Z bar vs. Zwieback — In-Depth Nutrition Comparison

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What are the differences between Clif Z bar and Zwieback?

  • Clif Z bar is higher in Calcium, Vitamin C, Phosphorus, Iron, Fiber, Vitamin B1, and Magnesium, yet Zwieback is higher in Selenium, Folate, and Vitamin B2.
  • Clif Z bar's daily need coverage for Calcium is 42% more.
  • Clif Z bar has 7 times more Vitamin C than Zwieback. While Clif Z bar has 39.1mg of Vitamin C, Zwieback has only 5.3mg.

We used Clif Z bar and Zwieback types in this article.

Infographic

Clif Z bar vs Zwieback 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 59% 133% 29% 101% 62% 31% 105% 49% 228% 81%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Contains more MagnesiumMagnesium +485.7%
Contains more CalciumCalcium +2120%
Contains more IronIron +350%
Contains more CopperCopper +29%
Contains more ZincZinc +113%
Contains more PhosphorusPhosphorus +343.6%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -39.5%
Contains more SeleniumSelenium +93.9%
~equal in Potassium ~305mg

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 130% 0.42% 20% 0% 103% 23% 9% 35% 17% 0% 22% 15% 12%
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 18% 3.5% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65% 5.8%
Contains more Vitamin CVitamin C +637.7%
Contains more Vitamin B1Vitamin B1 +97.6%
Contains more Vitamin KVitamin K +866.7%
Contains more CholineCholine +110.3%
Contains more Vitamin AVitamin A +728.6%
Contains more Vitamin EVitamin E +149%
Contains more Vitamin B2Vitamin B2 +139%
Contains more Vitamin B3Vitamin B3 +175.9%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more FolateFolate +335%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.537mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 75% 8% 2%
Protein: 5.55 g
Fats: 9.72 g
Carbs: 74.72 g
Water: 7.74 g
Other: 2.27 g
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
Contains more WaterWater +72%
Contains more OtherOther +51.3%
Contains more ProteinProtein +82%
~equal in Fats ~9.7g
~equal in Carbs ~74.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 29% 39%
Saturated Fat: Sat. Fat 2.721 g
Monounsaturated Fat: Mono. Fat 2.447 g
Polyunsaturated fat: Poly. Fat 3.319 g
29% 48% 23%
Saturated Fat: Sat. Fat 2.525 g
Monounsaturated Fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
Contains more Poly. FatPolyunsaturated fat +60.1%
Contains more Mono. FatMonounsaturated Fat +73.4%
~equal in Saturated Fat ~2.525g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clif Z bar Zwieback Opinion
Calories 409kcal 426kcal Zwieback
Protein 5.55g 10.1g Zwieback
Fats 9.72g 9.7g Clif Z bar
Vitamin C 39.1mg 5.3mg Clif Z bar
Net carbs 66.42g 71.7g Zwieback
Carbs 74.72g 74.2g Clif Z bar
Cholesterol 0mg 8mg Clif Z bar
Magnesium 82mg 14mg Clif Z bar
Calcium 444mg 20mg Clif Z bar
Potassium 333mg 305mg Clif Z bar
Iron 2.7mg 0.6mg Clif Z bar
Sugar 30.56g 12.5g Zwieback
Fiber 8.3g 2.5g Clif Z bar
Copper 0.187mg 0.145mg Clif Z bar
Zinc 1.15mg 0.54mg Clif Z bar
Phosphorus 244mg 55mg Clif Z bar
Sodium 375mg 227mg Zwieback
Vitamin A 7IU 58IU Zwieback
Vitamin A 0µg 16µg Zwieback
Vitamin E 0.98mg 2.44mg Zwieback
Manganese 1.748mg Clif Z bar
Selenium 14.8µg 28.7µg Zwieback
Vitamin B1 0.411mg 0.208mg Clif Z bar
Vitamin B2 0.1mg 0.239mg Zwieback
Vitamin B3 0.478mg 1.319mg Zwieback
Vitamin B5 0.588mg 0.537mg Clif Z bar
Vitamin B6 0.073mg 0.082mg Zwieback
Vitamin K 8.7µg 0.9µg Clif Z bar
Folate 20µg 87µg Zwieback
Trans Fat 0.013g 0.012g Zwieback
Choline 22.5mg 10.7mg Clif Z bar
Saturated Fat 2.721g 2.525g Zwieback
Monounsaturated Fat 2.447g 4.244g Zwieback
Polyunsaturated fat 3.319g 2.073g Clif Z bar
Tryptophan 0.105mg Clif Z bar
Threonine 0.164mg Clif Z bar
Isoleucine 0.216mg Clif Z bar
Leucine 0.432mg Clif Z bar
Lysine 0.242mg Clif Z bar
Methionine 0.107mg Clif Z bar
Phenylalanine 0.287mg Clif Z bar
Valine 0.307mg Clif Z bar
Histidine 0.131mg Clif Z bar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clif Z bar Zwieback
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
30%
Clif Z bar
25%
Zwieback
Minerals Daily Need Coverage Score
88%
Clif Z bar
34%
Zwieback

Comparison summary

Which food is lower in Sugar?
Zwieback
Zwieback is lower in Sugar (difference - 18.06g)
Which food contains less Sodium?
Zwieback
Zwieback contains less Sodium (difference - 148mg)
Which food is lower in Saturated Fat?
Zwieback
Zwieback is lower in Saturated Fat (difference - 0.196g)
Which food is lower in Cholesterol?
Clif Z bar
Clif Z bar is lower in Cholesterol (difference - 8mg)
Which food is richer in minerals?
Clif Z bar
Clif Z bar is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Clif Z bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173477/nutrients
  2. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/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.