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

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How are white bread and fig bars different?

White bread is higher in selenium, vitamin B1, folate, vitamin B3, iron, manganese, calcium, and phosphorus; however, fig bars are richer in fiber.
Daily need coverage for selenium for white bread is 34% higher.
White bread contains 3 times more vitamin B1 than fig bars. While white bread contains 0.533mg of vitamin B1, fig bars contain only 0.158mg.
Fig bars have less sodium.

Bread, white, commercially prepared (includes soft bread crumbs) and Cookies, fig bars are the varieties used in this article.

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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.

White bread

Fig bars

Contains more CalciumCalcium	+125%
Contains more IronIron	+24.5%
Contains more ZincZinc	+89.7%
Contains more PhosphorusPhosphorus	+58.1%
Contains more ManganeseManganese	+56.3%
Contains more SeleniumSelenium	+566.7%

Contains more MagnesiumMagnesium	+17.4%
Contains more PotassiumPotassium	+64.3%
Contains more CopperCopper	+45.5%
Contains less SodiumSodium	-28.6%

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.

White bread

Fig bars

Contains more Vitamin B1Vitamin B1	+237.3%
Contains more Vitamin B2Vitamin B2	+12%
Contains more Vitamin B3Vitamin B3	+155.1%
Contains more Vitamin B5Vitamin B5	+47.3%
Contains more Vitamin B6Vitamin B6	+16%
Contains more FolateFolate	+217.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+195.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+2800%

~equal in Vitamin D ~0µg

~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	22µg	3.3µg	34%
Vitamin B1	0.533mg	0.158mg	31%
Folate	111µg	35µg	19%
Vitamin B3	4.78mg	1.874mg	18%
Starch	37.17g		15%
Protein	8.85g	3.7g	10%
Iron	3.61mg	2.9mg	9%
Polyunsaturated fat	1.602g	2.772g	8%
Calcium	144mg	64mg	8%
Manganese	0.536mg	0.343mg	8%
Fiber	2.7g	4.6g	8%
Carbs	49.42g	70.9g	7%
Monounsaturated fat	0.599g	3.003g	6%
Sodium	490mg	350mg	6%
Fats	3.33g	7.3g	6%
Vitamin K	0.2µg	5.8µg	5%
Copper	0.101mg	0.147mg	5%
Phosphorus	98mg	62mg	5%
Vitamin B12	0µg	0.09µg	4%
Calories	266kcal	348kcal	4%
Vitamin E	0.22mg	0.65mg	3%
Zinc	0.74mg	0.39mg	3%
Vitamin B5	0.536mg	0.364mg	3%
Fructose	2.43g		3%
Saturated fat	0.698g	1.123g	2%
Vitamin B2	0.243mg	0.217mg	2%
Potassium	126mg	207mg	2%
Vitamin B6	0.087mg	0.075mg	1%
Magnesium	23mg	27mg	1%
Vitamin A	0µg	9µg	1%
Vitamin C	0mg	0.3mg	0%
Net carbs	46.72g	66.3g	N/A
Sugar	5.67g	46.36g	N/A
Trans fat	0.027g		N/A
Choline	14.6mg	14.6mg	0%
Tryptophan		0.046mg	0%
Threonine		0.113mg	0%
Isoleucine		0.132mg	0%
Leucine		0.224mg	0%
Lysine		0.14mg	0%
Methionine		0.053mg	0%
Phenylalanine		0.145mg	0%
Valine		0.155mg	0%
Histidine		0.067mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - ALA	0.166g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A