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Fig bars vs. Potato flour — In-Depth Nutrition Comparison

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Summary of differences between fig bars and potato flour

  • Fig bars have more iron and vitamin B2, while potato flour has more vitamin B6, potassium, phosphorus, vitamin B3, magnesium, vitamin B1, and copper.
  • Potato flour covers your daily need for vitamin B6, 53% more than fig bars.
  • Fig bars contain 6 times more sodium than potato flour. While fig bars contain 350mg of sodium, potato flour contains only 55mg.

These are the specific foods used in this comparison Cookies, fig bars and Potato flour.

Infographic

Fig bars vs Potato flour 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 46% 20% 88% 52% 66% 15% 72% 7.2% 41% 6%
Contains more IronIron +110.1%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +140.7%
Contains more PotassiumPotassium +383.6%
Contains more CopperCopper +34%
Contains more ZincZinc +38.5%
Contains more PhosphorusPhosphorus +171%
Contains less SodiumSodium -84.3%
~equal in Calcium ~65mg
~equal in Manganese ~0.313mg

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 13% 0% 5% 0% 57% 12% 66% 28% 177% 0% 0% 19% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B2Vitamin B2 +325.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40%
Contains more Vitamin CVitamin C +1166.7%
Contains more Vitamin B1Vitamin B1 +44.3%
Contains more Vitamin B3Vitamin B3 +87.1%
Contains more Vitamin B5Vitamin B5 +30.2%
Contains more Vitamin B6Vitamin B6 +925.3%
Contains more CholineCholine +170.5%
~equal in Vitamin D ~0µg

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
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more FatsFats +2047.1%
Contains more WaterWater +153.1%
Contains more ProteinProtein +86.5%
Contains more CarbsCarbs +17.2%
Contains more OtherOther +96.3%

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
36% 3% 60%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.15 g
Contains more Mono. FatMonounsaturated fat +37437.5%
Contains more Poly. FatPolyunsaturated fat +1748%
Contains less Sat. FatSaturated fat -92%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fig bars Potato flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fig bars Potato flour DV% diff.
Vitamin B6 0.075mg 0.769mg 53%
Potassium 207mg 1001mg 23%
Iron 2.9mg 1.38mg 19%
Polyunsaturated fat 2.772g 0.15g 17%
Phosphorus 62mg 168mg 15%
Sodium 350mg 55mg 13%
Vitamin B2 0.217mg 0.051mg 13%
Fats 7.3g 0.34g 11%
Vitamin B3 1.874mg 3.507mg 10%
Magnesium 27mg 65mg 9%
Monounsaturated fat 3.003g 0.008g 7%
Protein 3.7g 6.9g 6%
Vitamin B1 0.158mg 0.228mg 6%
Copper 0.147mg 0.197mg 6%
Choline 14.6mg 39.5mg 5%
Fiber 4.6g 5.9g 5%
Saturated fat 1.123g 0.09g 5%
Vitamin K 5.8µg 0µg 5%
Selenium 3.3µg 1.1µg 4%
Carbs 70.9g 83.1g 4%
Vitamin C 0.3mg 3.8mg 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin E 0.65mg 0.25mg 3%
Folate 35µg 25µg 3%
Vitamin B5 0.364mg 0.474mg 2%
Zinc 0.39mg 0.54mg 1%
Vitamin A 9µg 0µg 1%
Manganese 0.343mg 0.313mg 1%
Calories 348kcal 357kcal 0%
Net carbs 66.3g 77.2g N/A
Calcium 64mg 65mg 0%
Sugar 46.36g 3.52g N/A
Tryptophan 0.046mg 0.115mg 0%
Threonine 0.113mg 0.28mg 0%
Isoleucine 0.132mg 0.299mg 0%
Leucine 0.224mg 0.425mg 0%
Lysine 0.14mg 0.413mg 0%
Methionine 0.053mg 0.107mg 0%
Phenylalanine 0.145mg 0.316mg 0%
Valine 0.155mg 0.356mg 0%
Histidine 0.067mg 0.166mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fig bars Potato flour
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Fig bars
31%
Potato flour
Minerals Daily Need Coverage Score
36%
Fig bars
41%
Potato flour

Comparison summary

Which food is lower in Sugar?
Potato flour
Potato flour is lower in Sugar (difference - 42.84g)
Which food contains less Sodium?
Potato flour
Potato flour contains less Sodium (difference - 295mg)
Which food is lower in Saturated fat?
Potato flour
Potato flour is lower in Saturated fat (difference - 1.033g)
Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 70)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.