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  6. English muffin vs. Fig bars

English muffin vs. Fig bars — In-Depth Nutrition Comparison

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How are English muffins and fig bars different?

  • English muffins are higher in phosphorus; however, fig bars are richer in iron, fiber, polyunsaturated fat, and monounsaturated fat.
  • Daily need coverage for iron for fig bars is 25% higher.
  • English muffins contain 2 times more phosphorus than fig bars. While English muffins contain 133mg of phosphorus, fig bars contain only 62mg.
  • Fig bars have less sodium.

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Cookies, fig bars are the varieties used in this article.

Infographic

English muffin vs Fig bars 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 ZincZinc +79.5%
Contains more PhosphorusPhosphorus +114.5%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +23.1%
Contains more PotassiumPotassium +58%
Contains more IronIron +225.8%
Contains more CopperCopper +14%
Contains less SodiumSodium -24.6%
~equal in Manganese ~0.343mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 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 +14.6%
Contains more Vitamin B5Vitamin B5 +22.5%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B3Vitamin B3 +19.7%
Contains more Vitamin B6Vitamin B6 +74.4%
Contains more Vitamin B12Vitamin B12 +125%
~equal in Vitamin D ~0µg
~equal in Folate ~35µg

All nutrients comparison - raw data values

Nutrient English muffin Fig bars DV% diff.
Iron 0.89mg 2.9mg 25%
Polyunsaturated fat 0.888g 2.772g 13%
Phosphorus 133mg 62mg 10%
Protein 7.7g 3.7g 8%
Fats 1.8g 7.3g 8%
Carbs 46g 70.9g 8%
Fiber 2.7g 4.6g 8%
Monounsaturated fat 0.302g 3.003g 7%
Selenium 3.3µg 6%
Calories 235kcal 348kcal 6%
Vitamin B2 0.154mg 0.217mg 5%
Vitamin K 5.8µg 5%
Sodium 464mg 350mg 5%
Vitamin E 0.65mg 4%
Saturated fat 0.259g 1.123g 4%
Zinc 0.7mg 0.39mg 3%
Choline 14.6mg 3%
Vitamin B6 0.043mg 0.075mg 2%
Vitamin B5 0.446mg 0.364mg 2%
Vitamin B3 1.566mg 1.874mg 2%
Vitamin B12 0.04µg 0.09µg 2%
Vitamin B1 0.181mg 0.158mg 2%
Copper 0.129mg 0.147mg 2%
Potassium 131mg 207mg 2%
Manganese 0.357mg 0.343mg 1%
Magnesium 21mg 27mg 1%
Vitamin A 0µg 9µg 1%
Folate 37µg 35µg 1%
Calcium 52mg 64mg 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 43.3g 66.3g N/A
Sugar 46.36g N/A
Tryptophan 0.092mg 0.046mg 0%
Threonine 0.242mg 0.113mg 0%
Isoleucine 0.315mg 0.132mg 0%
Leucine 0.553mg 0.224mg 0%
Lysine 0.241mg 0.14mg 0%
Methionine 0.139mg 0.053mg 0%
Phenylalanine 0.379mg 0.145mg 0%
Valine 0.353mg 0.155mg 0%
Histidine 0.17mg 0.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +108.1%
Contains more WaterWater +155.2%
Contains more OtherOther +50%
Contains more FatsFats +305.6%
Contains more CarbsCarbs +54.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 -76.9%
Contains more Mono. FatMonounsaturated fat +894.4%
Contains more Poly. FatPolyunsaturated fat +212.2%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.