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Corn nuts vs. Granola bars — In-Depth Nutrition Comparison

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What are the main differences between corn nuts and granola bars?

  • Corn nuts are richer in fiber, vitamin B6, vitamin B1, and vitamin A, yet granola bars are richer in manganese, copper, iron, vitamin B5, and folate.
  • Granola bars' daily need coverage for manganese is 56% higher.
  • Corn nuts have 10 times more vitamin A than granola bars. Corn nuts have 338IU of vitamin A, while granola bars have 33IU.
  • Granola bars contain less sodium.

We used Snacks, cornnuts, barbecue-flavor and Snacks, granola bars, hard, plain types in this comparison.

Infographic

Corn nuts vs Granola bars 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 69% 18% 30% 111% 131% 55% 119% 38% 232% 88%
Contains more MagnesiumMagnesium +12.4%
Contains more CalciumCalcium +258.8%
Contains more PotassiumPotassium +17.5%
Contains more IronIron +73.5%
Contains more CopperCopper +188.2%
Contains less SodiumSodium -51%
Contains more ManganeseManganese +264.9%
~equal in Zinc ~2.03mg
~equal in Phosphorus ~277mg

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 3% 0.67% 42% 0% 66% 27% 30% 49% 20% 0% 37% 17% 12%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin B1Vitamin B1 +32.6%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B6Vitamin B6 +120%
Contains more Vitamin CVitamin C +125%
Contains more Vitamin B5Vitamin B5 +117.4%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.581mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn nuts Granola bars DV% diff.
Polyunsaturated fat 3.22g 12.05g 59%
Manganese 0.487mg 1.777mg 56%
Selenium 16.2µg 29%
Copper 0.136mg 0.392mg 28%
Iron 1.7mg 2.95mg 16%
Vitamin E 2.09mg 14%
Sodium 600mg 294mg 13%
Fiber 8.4g 5.3g 12%
Vitamin K 14.6µg 12%
Vitamin B5 0.374mg 0.813mg 9%
Fats 14.3g 19.8g 8%
Vitamin B6 0.187mg 0.085mg 8%
Monounsaturated fat 7.36g 4.38g 7%
Vitamin B1 0.35mg 0.264mg 7%
Folate 0µg 23µg 6%
Choline 22mg 4%
Calcium 17mg 61mg 4%
Magnesium 109mg 97mg 3%
Vitamin B2 0.142mg 0.119mg 2%
Calories 436kcal 471kcal 2%
Protein 9g 10.1g 2%
Vitamin A 17µg 2µg 2%
Carbs 71.7g 64.4g 2%
Potassium 286mg 336mg 1%
Saturated fat 2.58g 2.37g 1%
Vitamin C 0.4mg 0.9mg 1%
Zinc 1.88mg 2.03mg 1%
Phosphorus 283mg 277mg 1%
Net carbs 63.3g 59.1g N/A
Sugar 28.57g N/A
Vitamin B3 1.507mg 1.581mg 0%
Tryptophan 0.177mg 0%
Threonine 0.264mg 0%
Isoleucine 0.352mg 0%
Leucine 0.724mg 0%
Lysine 0.4mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.479mg 0%
Valine 0.508mg 0%
Histidine 0.216mg 0%

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
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 g
Contains more CarbsCarbs +11.3%
Contains more OtherOther +88.9%
Contains more ProteinProtein +12.2%
Contains more FatsFats +38.5%
Contains more WaterWater +143.8%

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
13% 23% 64%
Saturated fat: Sat. Fat 2.37 g
Monounsaturated fat: Mono. Fat 4.38 g
Polyunsaturated fat: Poly. Fat 12.05 g
Contains more Mono. FatMonounsaturated fat +68%
Contains more Poly. FatPolyunsaturated fat +274.2%
~equal in Saturated fat ~2.37g

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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. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/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.