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Granola bars vs. Corn nuts — In-Depth Nutrition Comparison

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What are the main differences between granola bars and corn nuts?

  • Granola bars are richer in manganese, copper, iron, vitamin B5, and folate, yet corn nuts are richer in fiber, vitamin B6, vitamin B1, and vitamin A.
  • Granola bars' daily need coverage for manganese is 56% higher.
  • Granola bars contain less sodium.

We used Snacks, granola bars, hard, plain and Snacks, cornnuts, barbecue-flavor types in this comparison.

Infographic

Granola bars vs Corn nuts 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 69% 18% 30% 111% 131% 55% 119% 38% 232% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 78% 5.1% 25% 64% 45% 51% 121% 78% 64% 0%
Contains more CalciumCalcium +258.8%
Contains more PotassiumPotassium +17.5%
Contains more IronIron +73.5%
Contains more CopperCopper +188.2%
Contains less SodiumSodium -51%
Contains more ManganeseManganese +264.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +12.4%
~equal in Zinc ~1.88mg
~equal in Phosphorus ~283mg

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 3% 0.67% 42% 0% 66% 27% 30% 49% 20% 0% 37% 17% 12%
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% 5.7% 0% 0% 88% 33% 28% 22% 43% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +125%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +117.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin B1Vitamin B1 +32.6%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B6Vitamin B6 +120%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.507mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Granola bars Corn nuts DV% diff.
Polyunsaturated fat 12.05g 3.22g 59%
Manganese 1.777mg 0.487mg 56%
Selenium 16.2µg 29%
Copper 0.392mg 0.136mg 28%
Iron 2.95mg 1.7mg 16%
Vitamin E 2.09mg 14%
Sodium 294mg 600mg 13%
Fiber 5.3g 8.4g 12%
Vitamin K 14.6µg 12%
Vitamin B5 0.813mg 0.374mg 9%
Fats 19.8g 14.3g 8%
Vitamin B6 0.085mg 0.187mg 8%
Monounsaturated fat 4.38g 7.36g 7%
Vitamin B1 0.264mg 0.35mg 7%
Folate 23µg 0µg 6%
Choline 22mg 4%
Calcium 61mg 17mg 4%
Magnesium 97mg 109mg 3%
Vitamin B2 0.119mg 0.142mg 2%
Calories 471kcal 436kcal 2%
Protein 10.1g 9g 2%
Vitamin A 2µg 17µg 2%
Carbs 64.4g 71.7g 2%
Potassium 336mg 286mg 1%
Saturated fat 2.37g 2.58g 1%
Vitamin C 0.9mg 0.4mg 1%
Zinc 2.03mg 1.88mg 1%
Phosphorus 277mg 283mg 1%
Net carbs 59.1g 63.3g N/A
Sugar 28.57g N/A
Vitamin B3 1.581mg 1.507mg 0%
Tryptophan 0.177mg 0%
Threonine 0.264mg 0%
Isoleucine 0.352mg 0%
Leucine 0.724mg 0%
Lysine 0.4mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.479mg 0%
Valine 0.508mg 0%
Histidine 0.216mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 g
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Contains more ProteinProtein +12.2%
Contains more FatsFats +38.5%
Contains more WaterWater +143.8%
Contains more CarbsCarbs +11.3%
Contains more OtherOther +88.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 2.37 g
Monounsaturated fat: Mono. Fat 4.38 g
Polyunsaturated fat: Poly. Fat 12.05 g
20% 56% 24%
Saturated fat: Sat. Fat 2.58 g
Monounsaturated fat: Mono. Fat 7.36 g
Polyunsaturated fat: Poly. Fat 3.22 g
Contains more Poly. FatPolyunsaturated fat +274.2%
Contains more Mono. FatMonounsaturated fat +68%
~equal in Saturated fat ~2.58g

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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. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/nutrients
  2. Corn nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.