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  6. Corn nuts vs. Clif Bar

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.

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
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.
Corn nuts
Corn nuts
0
:
10
Clif Bar
Clif Bar
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 - 294
Corn nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 78% 122% 26% 79% 52% 46% 64% 0%
Clif Bar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 111% 249% 105% 126% 37% 26% 121% 147% 280% 113%
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 - 294

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.
Corn nuts
Corn nuts
1
:
11
Clif Bar
Clif Bar
Contains more Vitamin A +1590%
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 +∞%
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%
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%
Contains more Vitamin A +1590%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn nuts
Corn nuts
3
:
2
Clif Bar
Clif Bar
Contains more Fats +143.2%
Contains more Other +14.5%
Contains more Protein +63.4%
Contains more Water +587.5%
Equal in Carbs - 65.44
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
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
Contains more Fats +143.2%
Contains more Other +14.5%
Contains more Protein +63.4%
Contains more Water +587.5%
Equal in Carbs - 65.44

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. 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.