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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
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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 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% 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% 3% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Rye bread Fig bars DV% diff.
Selenium 30.9µg 3.3µg 50%
Vitamin B1 0.434mg 0.158mg 23%
Manganese 0.824mg 0.343mg 21%
Folate 110µg 35µg 19%
Polyunsaturated fat 0.799g 2.772g 13%
Vitamin B3 3.805mg 1.874mg 12%
Sodium 603mg 350mg 11%
Protein 8.5g 3.7g 10%
Vitamin B2 0.335mg 0.217mg 9%
Phosphorus 125mg 62mg 9%
Carbs 48.3g 70.9g 8%
Zinc 1.14mg 0.39mg 7%
Fats 3.3g 7.3g 6%
Fiber 5.8g 4.6g 5%
Monounsaturated fat 1.311g 3.003g 4%
Vitamin K 1.2µg 5.8µg 4%
Vitamin B12 0µg 0.09µg 4%
Calories 259kcal 348kcal 4%
Copper 0.186mg 0.147mg 4%
Magnesium 40mg 27mg 3%
Vitamin E 0.33mg 0.65mg 2%
Vitamin B5 0.44mg 0.364mg 2%
Saturated fat 0.626g 1.123g 2%
Iron 2.83mg 2.9mg 1%
Potassium 166mg 207mg 1%
Calcium 73mg 64mg 1%
Vitamin A 0µg 9µg 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 42.5g 66.3g N/A
Sugar 3.85g 46.36g N/A
Vitamin B6 0.075mg 0.075mg 0%
Choline 14.6mg 14.6mg 0%
Tryptophan 0.096mg 0.046mg 0%
Threonine 0.255mg 0.113mg 0%
Isoleucine 0.319mg 0.132mg 0%
Leucine 0.579mg 0.224mg 0%
Lysine 0.233mg 0.14mg 0%
Methionine 0.139mg 0.053mg 0%
Phenylalanine 0.411mg 0.145mg 0%
Valine 0.379mg 0.155mg 0%
Histidine 0.182mg 0.067mg 0%

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%

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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. 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.