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  6. Rye bread vs. Fig bars

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

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Significant differences between Rye bread and Fig bars

  • Rye bread is richer than Fig bars in Selenium, Vitamin B1, Manganese, Folate, Vitamin B3, Vitamin B2, Phosphorus, and Zinc.
  • Rye bread covers your daily Selenium needs 50% more than Fig bars.
  • Rye bread has 3 times more Folate than Fig bars. Rye bread has 110µg of Folate, while Fig bars have 35µg.
  • Fig bars are lower in Sodium.

Specific food types used in this comparison are Bread, rye and Cookies, fig bars.

Infographic

Rye bread vs Fig bars infographic
Infographic link

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 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
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 +48.1%
Contains more CalciumCalcium +14.1%
Contains more CopperCopper +26.5%
Contains more ZincZinc +192.3%
Contains more PhosphorusPhosphorus +101.6%
Contains more ManganeseManganese +140.2%
Contains more SeleniumSelenium +836.4%
Contains more PotassiumPotassium +24.7%
Contains less SodiumSodium -42%
~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 1.3% 0.42% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 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% 2% 13% 0% 40% 50% 35% 22% 17% 11% 15% 26% 8%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B1Vitamin B1 +174.7%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +103%
Contains more Vitamin B5Vitamin B5 +20.9%
Contains more FolateFolate +214.3%
Contains more Vitamin AVitamin A +371.4%
Contains more Vitamin EVitamin E +97%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +383.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg
~equal in Choline ~14.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 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 +129.7%
Contains more WaterWater +126.1%
Contains more OtherOther +62.5%
Contains more FatsFats +121.2%
Contains more CarbsCarbs +46.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated Fat: Sat. Fat 0.626 g
Monounsaturated Fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 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 -44.3%
Contains more Mono. FatMonounsaturated Fat +129.1%
Contains more Poly. FatPolyunsaturated fat +246.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye 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 Rye bread Fig bars Opinion
Calories 259kcal 348kcal Fig bars
Protein 8.5g 3.7g Rye bread
Fats 3.3g 7.3g Fig bars
Vitamin C 0.4mg 0.3mg Rye bread
Net carbs 42.5g 66.3g Fig bars
Carbs 48.3g 70.9g Fig bars
Magnesium 40mg 27mg Rye bread
Calcium 73mg 64mg Rye bread
Potassium 166mg 207mg Fig bars
Iron 2.83mg 2.9mg Fig bars
Sugar 3.85g 46.36g Rye bread
Fiber 5.8g 4.6g Rye bread
Copper 0.186mg 0.147mg Rye bread
Zinc 1.14mg 0.39mg Rye bread
Phosphorus 125mg 62mg Rye bread
Sodium 603mg 350mg Fig bars
Vitamin A 7IU 33IU Fig bars
Vitamin A 0µg 9µg Fig bars
Vitamin E 0.33mg 0.65mg Fig bars
Manganese 0.824mg 0.343mg Rye bread
Selenium 30.9µg 3.3µg Rye bread
Vitamin B1 0.434mg 0.158mg Rye bread
Vitamin B2 0.335mg 0.217mg Rye bread
Vitamin B3 3.805mg 1.874mg Rye bread
Vitamin B5 0.44mg 0.364mg Rye bread
Vitamin B6 0.075mg 0.075mg
Vitamin B12 0µg 0.09µg Fig bars
Vitamin K 1.2µg 5.8µg Fig bars
Folate 110µg 35µg Rye bread
Choline 14.6mg 14.6mg
Saturated Fat 0.626g 1.123g Rye bread
Monounsaturated Fat 1.311g 3.003g Fig bars
Polyunsaturated fat 0.799g 2.772g Fig bars
Tryptophan 0.096mg 0.046mg Rye bread
Threonine 0.255mg 0.113mg Rye bread
Isoleucine 0.319mg 0.132mg Rye bread
Leucine 0.579mg 0.224mg Rye bread
Lysine 0.233mg 0.14mg Rye bread
Methionine 0.139mg 0.053mg Rye bread
Phenylalanine 0.411mg 0.145mg Rye bread
Valine 0.379mg 0.155mg Rye bread
Histidine 0.182mg 0.067mg Rye bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
31%
Rye bread
18%
Fig bars
Minerals Daily Need Coverage Score
67%
Rye bread
36%
Fig bars

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 42.51g)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 0.497g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food contains less Sodium?
Fig bars
Fig bars contains less Sodium (difference - 253mg)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.