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Fig bars vs. Crouton — In-Depth Nutrition Comparison

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Important differences between fig bars and crouton

  • 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.
  • Fig bars contain 2 times more potassium than crouton. Fig bars contain 207mg of potassium, while crouton contains 124mg.
  • Fig bars contain less sodium.

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

Infographic

Fig bars vs Crouton 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 19% 19% 18% 109% 49% 11% 27% 46% 45% 18%
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%
Contains more PotassiumPotassium +66.9%
Contains less SodiumSodium -49.9%
Contains more MagnesiumMagnesium +14.8%
Contains more CalciumCalcium +18.8%
Contains more IronIron +40.7%
Contains more CopperCopper +10.9%
Contains more ZincZinc +128.2%
Contains more PhosphorusPhosphorus +85.5%
Contains more ManganeseManganese +45.8%
Contains more SeleniumSelenium +1036.4%

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% 13% 0% 40% 50% 35% 22% 17% 11% 15% 26% 8%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +188.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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