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Crouton vs. Fig bars — In-Depth Nutrition Comparison

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Important differences between crouton and fig bars

  • Crouton has more selenium, vitamin B1, folate, vitamin B3, iron, phosphorus, and manganese than fig bars.
  • Crouton's daily need coverage for selenium is 62% more.
  • Crouton contains 4 times more vitamin B1 than fig bars. Crouton contains 0.623mg of vitamin B1, while fig bars contain 0.158mg.
  • Fig bars contain less sodium.

The food varieties used in the comparison are Croutons, plain and Cookies, fig bars.

Infographic

Crouton vs Fig 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 18% 109% 49% 11% 27% 46% 45% 18%
Contains more MagnesiumMagnesium +14.8%
Contains more CalciumCalcium +18.8%
Contains more IronIron +40.7%
Contains more ZincZinc +128.2%
Contains more PhosphorusPhosphorus +85.5%
Contains more ManganeseManganese +45.8%
Contains more SeleniumSelenium +1036.4%
Contains more PotassiumPotassium +66.9%
Contains less SodiumSodium -49.9%
~equal in Copper ~0.147mg

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 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 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 1% 3% 13% 0% 40% 50% 35% 22% 17% 11% 15% 26% 8%
Contains more Vitamin B1Vitamin B1 +294.3%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more Vitamin B3Vitamin B3 +190.2%
Contains more Vitamin B5Vitamin B5 +17.9%
Contains more FolateFolate +277.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +188.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crouton Fig bars DV% diff.
Selenium 37.5µg 3.3µg 62%
Vitamin B1 0.623mg 0.158mg 39%
Folate 132µg 35µg 24%
Vitamin B3 5.439mg 1.874mg 22%
Protein 11.9g 3.7g 16%
Iron 4.08mg 2.9mg 15%
Sodium 698mg 350mg 15%
Polyunsaturated fat 1.273g 2.772g 10%
Phosphorus 115mg 62mg 8%
Manganese 0.5mg 0.343mg 7%
Vitamin K 5.8µg 5%
Zinc 0.89mg 0.39mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B6 0.026mg 0.075mg 4%
Vitamin E 0.65mg 4%
Vitamin B2 0.272mg 0.217mg 4%
Choline 14.6mg 3%
Calories 407kcal 348kcal 3%
Saturated fat 1.51g 1.123g 2%
Fiber 5.1g 4.6g 2%
Potassium 124mg 207mg 2%
Copper 0.163mg 0.147mg 2%
Carbs 73.5g 70.9g 1%
Fats 6.6g 7.3g 1%
Vitamin A 0µg 9µg 1%
Magnesium 31mg 27mg 1%
Calcium 76mg 64mg 1%
Vitamin B5 0.429mg 0.364mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 68.4g 66.3g N/A
Sugar 46.36g N/A
Monounsaturated fat 3.059g 3.003g 0%
Tryptophan 0.14mg 0.046mg 0%
Threonine 0.337mg 0.113mg 0%
Isoleucine 0.456mg 0.132mg 0%
Leucine 0.832mg 0.224mg 0%
Lysine 0.278mg 0.14mg 0%
Methionine 0.211mg 0.053mg 0%
Phenylalanine 0.586mg 0.145mg 0%
Valine 0.514mg 0.155mg 0%
Histidine 0.255mg 0.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
4% 7% 71% 17%
Protein: 3.7 g
Fats: 7.3 g
Carbs: 70.9 g
Water: 16.5 g
Other: 1.6 g
Contains more ProteinProtein +221.6%
Contains more OtherOther +56.3%
Contains more FatsFats +10.6%
Contains more WaterWater +200%
~equal in Carbs ~70.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
16% 44% 40%
Saturated fat: Sat. Fat 1.123 g
Monounsaturated fat: Mono. Fat 3.003 g
Polyunsaturated fat: Poly. Fat 2.772 g
Contains less Sat. FatSaturated fat -25.6%
Contains more Poly. FatPolyunsaturated fat +117.8%
~equal in Monounsaturated fat ~3.003g

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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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/nutrients
  2. Fig bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172721/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.