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.

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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.

Pumpernickel bread

Fig bars

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.

Pumpernickel bread

Fig bars

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

All nutrients comparison - raw data values

Nutrient			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%