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

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The main differences between pumpernickel bread and fig bars

  • Fig bars contain less manganese, selenium, phosphorus, copper, folate, vitamin B1, zinc, vitamin B3, and fiber than pumpernickel bread.
  • Daily need coverage for manganese for pumpernickel bread is 42% higher.
  • Fig bars have 7 times less selenium than pumpernickel bread. Pumpernickel bread has 24.5µg of selenium, while fig bars have 3.3µg.
  • Fig bars are lower in sodium.
  • Fig bars have a higher glycemic index than pumpernickel bread.

Food types used in this article are Bread, pumpernickel and Cookies, fig bars.

Infographic

Pumpernickel bread vs Fig bars 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 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
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 MagnesiumMagnesium +100%
Contains more CopperCopper +95.2%
Contains more ZincZinc +279.5%
Contains more PhosphorusPhosphorus +187.1%
Contains more ManganeseManganese +280.5%
Contains more SeleniumSelenium +642.4%
Contains less SodiumSodium -41.3%
~equal in Calcium ~64mg
~equal in Potassium ~207mg
~equal in Iron ~2.9mg

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% 0% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 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 1% 3% 13% 0% 40% 50% 35% 22% 17% 11% 15% 26% 8%
Contains more Vitamin B1Vitamin B1 +107%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B3Vitamin B3 +64.9%
Contains more Vitamin B6Vitamin B6 +68%
Contains more FolateFolate +165.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +625%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.364mg
~equal in Choline ~14.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 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 +135.1%
Contains more WaterWater +129.7%
Contains more OtherOther +75%
Contains more FatsFats +135.5%
Contains more CarbsCarbs +49.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 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 -61.1%
Contains more Mono. FatMonounsaturated fat +222.2%
Contains more Poly. FatPolyunsaturated fat +124.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Fig bars DV% diff.
Manganese 1.305mg 0.343mg 42%
Selenium 24.5µg 3.3µg 39%
Phosphorus 178mg 62mg 17%
Copper 0.287mg 0.147mg 16%
Folate 93µg 35µg 15%
Vitamin B1 0.327mg 0.158mg 14%
Sodium 596mg 350mg 11%
Polyunsaturated fat 1.237g 2.772g 10%
Protein 8.7g 3.7g 10%
Zinc 1.48mg 0.39mg 10%
Carbs 47.5g 70.9g 8%
Fiber 6.5g 4.6g 8%
Vitamin B3 3.091mg 1.874mg 8%
Vitamin B2 0.305mg 0.217mg 7%
Magnesium 54mg 27mg 6%
Fats 3.1g 7.3g 6%
Monounsaturated fat 0.932g 3.003g 5%
Calories 250kcal 348kcal 5%
Vitamin K 0.8µg 5.8µg 4%
Vitamin B6 0.126mg 0.075mg 4%
Vitamin B12 0µg 0.09µg 4%
Saturated fat 0.437g 1.123g 3%
Vitamin E 0.42mg 0.65mg 2%
Vitamin A 0µg 9µg 1%
Vitamin B5 0.404mg 0.364mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 41g 66.3g N/A
Calcium 68mg 64mg 0%
Potassium 208mg 207mg 0%
Iron 2.87mg 2.9mg 0%
Sugar 0.53g 46.36g N/A
Choline 14.6mg 14.6mg 0%
Tryptophan 0.097mg 0.046mg 0%
Threonine 0.267mg 0.113mg 0%
Isoleucine 0.334mg 0.132mg 0%
Leucine 0.602mg 0.224mg 0%
Lysine 0.248mg 0.14mg 0%
Methionine 0.155mg 0.053mg 0%
Phenylalanine 0.422mg 0.145mg 0%
Valine 0.396mg 0.155mg 0%
Histidine 0.196mg 0.067mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Fig bars
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
27%
Pumpernickel bread
19%
Fig bars
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
36%
Fig bars

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 45.83g)
Which food is lower in Saturated fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated fat (difference - 0.686g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Fig bars
Fig bars contains less Sodium (difference - 246mg)
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 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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.