Fig bars vs. White bread — In-Depth Nutrition Comparison

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How are fig bars and white bread different?

Fig bars are higher in fiber; however, white bread is richer in selenium, vitamin B1, folate, vitamin B3, iron, manganese, calcium, and phosphorus.
Daily need coverage for selenium for white bread is 34% higher.
Fig bars contain 2 times more fiber than white bread. While fig bars contain 4.6g of fiber, white bread contains only 2.7g.
Fig bars have less sodium.

Cookies, fig bars and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.

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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.

Fig bars

White bread

Contains more MagnesiumMagnesium	+17.4%
Contains more PotassiumPotassium	+64.3%
Contains more CopperCopper	+45.5%
Contains less SodiumSodium	-28.6%

Contains more CalciumCalcium	+125%
Contains more IronIron	+24.5%
Contains more ZincZinc	+89.7%
Contains more PhosphorusPhosphorus	+58.1%
Contains more ManganeseManganese	+56.3%
Contains more SeleniumSelenium	+566.7%

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.

Fig bars

White bread

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+195.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+2800%

Contains more Vitamin B1Vitamin B1	+237.3%
Contains more Vitamin B2Vitamin B2	+12%
Contains more Vitamin B3Vitamin B3	+155.1%
Contains more Vitamin B5Vitamin B5	+47.3%
Contains more Vitamin B6Vitamin B6	+16%
Contains more FolateFolate	+217.1%

~equal in Vitamin D ~0µg

~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	3.3µg	22µg	34%
Vitamin B1	0.158mg	0.533mg	31%
Folate	35µg	111µg	19%
Vitamin B3	1.874mg	4.78mg	18%
Starch		37.17g	15%
Protein	3.7g	8.85g	10%
Iron	2.9mg	3.61mg	9%
Polyunsaturated fat	2.772g	1.602g	8%
Calcium	64mg	144mg	8%
Manganese	0.343mg	0.536mg	8%
Fiber	4.6g	2.7g	8%
Carbs	70.9g	49.42g	7%
Monounsaturated fat	3.003g	0.599g	6%
Sodium	350mg	490mg	6%
Fats	7.3g	3.33g	6%
Vitamin K	5.8µg	0.2µg	5%
Copper	0.147mg	0.101mg	5%
Phosphorus	62mg	98mg	5%
Vitamin B12	0.09µg	0µg	4%
Calories	348kcal	266kcal	4%
Vitamin E	0.65mg	0.22mg	3%
Zinc	0.39mg	0.74mg	3%
Vitamin B5	0.364mg	0.536mg	3%
Fructose		2.43g	3%
Saturated fat	1.123g	0.698g	2%
Vitamin B2	0.217mg	0.243mg	2%
Potassium	207mg	126mg	2%
Vitamin B6	0.075mg	0.087mg	1%
Magnesium	27mg	23mg	1%
Vitamin A	9µg	0µg	1%
Vitamin C	0.3mg	0mg	0%
Net carbs	66.3g	46.72g	N/A
Sugar	46.36g	5.67g	N/A
Trans fat		0.027g	N/A
Choline	14.6mg	14.6mg	0%
Tryptophan	0.046mg		0%
Threonine	0.113mg		0%
Isoleucine	0.132mg		0%
Leucine	0.224mg		0%
Lysine	0.14mg		0%
Methionine	0.053mg		0%
Phenylalanine	0.145mg		0%
Valine	0.155mg		0%
Histidine	0.067mg		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A