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

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Important differences between corn nuts and clif Bar

  • 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.
  • Clif Bar has a higher glycemic index. The glycemic index of clif Bar is 57, while the glycemic index of corn nuts is 40.

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

Infographic

Corn nuts vs Clif Bar 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 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
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%
Contains more MagnesiumMagnesium +34.9%
Contains more CalciumCalcium +2064.7%
Contains more PotassiumPotassium +44.1%
Contains more IronIron +289.4%
Contains more CopperCopper +224.3%
Contains more ZincZinc +134.6%
Contains less SodiumSodium -67.5%
Contains more ManganeseManganese +340.7%
~equal in Phosphorus ~294mg

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 1.3% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
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%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin CVitamin C +21950%
Contains more Vitamin B1Vitamin B1 +57.4%
Contains more Vitamin B2Vitamin B2 +164.1%
Contains more Vitamin B3Vitamin B3 +192.8%
Contains more Vitamin B5Vitamin B5 +489.8%
Contains more Vitamin B6Vitamin B6 +214.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Corn nuts Clif Bar DV% diff.
Vitamin C 0.4mg 88.2mg 98%
Manganese 0.487mg 2.146mg 72%
Iron 1.7mg 6.62mg 62%
Vitamin B12 0µg 1.32µg 55%
Selenium 20.6µg 37%
Vitamin B5 0.374mg 2.206mg 37%
Calcium 17mg 368mg 35%
Copper 0.136mg 0.441mg 34%
Vitamin K 36.8µg 31%
Vitamin B6 0.187mg 0.588mg 31%
Folate 0µg 118µg 30%
Zinc 1.88mg 4.41mg 23%
Vitamin B2 0.142mg 0.375mg 18%
Sodium 600mg 195mg 18%
Vitamin B3 1.507mg 4.412mg 18%
Vitamin B1 0.35mg 0.551mg 17%
Monounsaturated fat 7.36g 1.093g 16%
Fats 14.3g 5.88g 13%
Protein 9g 14.71g 11%
Magnesium 109mg 147mg 9%
Choline 46.2mg 8%
Polyunsaturated fat 3.22g 2.182g 7%
Saturated fat 2.58g 1.471g 5%
Calories 436kcal 346kcal 5%
Fiber 8.4g 7.4g 4%
Potassium 286mg 412mg 4%
Vitamin E 0.24mg 2%
Phosphorus 283mg 294mg 2%
Carbs 71.7g 65.44g 2%
Vitamin A 17µg 1µg 2%
Net carbs 63.3g 58.04g N/A
Sugar 31.62g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 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 FatsFats +143.2%
Contains more OtherOther +14.5%
Contains more ProteinProtein +63.4%
Contains more WaterWater +587.5%
~equal in Carbs ~65.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
31% 23% 46%
Saturated fat: Sat. Fat 1.471 g
Monounsaturated fat: Mono. Fat 1.093 g
Polyunsaturated fat: Poly. Fat 2.182 g
Contains more Mono. FatMonounsaturated fat +573.4%
Contains more Poly. FatPolyunsaturated fat +47.6%
Contains less Sat. FatSaturated fat -43%

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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. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/nutrients
  2. 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.