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  6. Zwieback vs. Clif Z bar

Zwieback vs. Clif Z bar — In-Depth Nutrition Comparison

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What are the differences between zwieback and clif Z bar?

  • Zwieback is higher in selenium, folate, and vitamin B2, yet clif Z bar is higher in calcium, vitamin C, phosphorus, iron, fiber, vitamin B1, and magnesium.
  • Clif Z bar's daily need coverage for calcium is 42% more.
  • Zwieback has 4 times more folate than clif Z bar. While zwieback has 87µg of folate, clif Z bar has only 20µg.

We used Zwieback and Clif Z bar types in this article.

Infographic

Zwieback vs Clif Z bar 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 10% 6% 27% 23% 48% 15% 24% 30% 0% 157%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 133% 29% 101% 62% 31% 105% 49% 228% 81%
Contains less SodiumSodium -39.5%
Contains more SeleniumSelenium +93.9%
Contains more MagnesiumMagnesium +485.7%
Contains more CalciumCalcium +2120%
Contains more IronIron +350%
Contains more CopperCopper +29%
Contains more ZincZinc +113%
Contains more PhosphorusPhosphorus +343.6%
~equal in Potassium ~333mg

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 18% 5.3% 49% 0% 52% 55% 25% 32% 19% 0% 2.3% 65% 5.8%
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 130% 0% 20% 0% 103% 23% 9% 35% 17% 0% 22% 15% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +149%
Contains more Vitamin B2Vitamin B2 +139%
Contains more Vitamin B3Vitamin B3 +175.9%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more FolateFolate +335%
Contains more Vitamin CVitamin C +637.7%
Contains more Vitamin B1Vitamin B1 +97.6%
Contains more Vitamin KVitamin K +866.7%
Contains more CholineCholine +110.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.588mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zwieback Clif Z bar DV% diff.
Manganese 1.748mg 76%
Calcium 20mg 444mg 42%
Vitamin C 5.3mg 39.1mg 38%
Phosphorus 55mg 244mg 27%
Iron 0.6mg 2.7mg 26%
Selenium 28.7µg 14.8µg 25%
Fiber 2.5g 8.3g 23%
Folate 87µg 20µg 17%
Vitamin B1 0.208mg 0.411mg 17%
Magnesium 14mg 82mg 16%
Vitamin B2 0.239mg 0.1mg 11%
Vitamin E 2.44mg 0.98mg 10%
Protein 10.1g 5.55g 9%
Polyunsaturated fat 2.073g 3.319g 8%
Vitamin K 0.9µg 8.7µg 7%
Zinc 0.54mg 1.15mg 6%
Sodium 227mg 375mg 6%
Copper 0.145mg 0.187mg 5%
Vitamin B3 1.319mg 0.478mg 5%
Monounsaturated fat 4.244g 2.447g 4%
Cholesterol 8mg 0mg 3%
Choline 10.7mg 22.5mg 2%
Vitamin A 16µg 0µg 2%
Saturated fat 2.525g 2.721g 1%
Calories 426kcal 409kcal 1%
Vitamin B6 0.082mg 0.073mg 1%
Vitamin B5 0.537mg 0.588mg 1%
Potassium 305mg 333mg 1%
Fats 9.7g 9.72g 0%
Carbs 74.2g 74.72g 0%
Net carbs 71.7g 66.42g N/A
Sugar 12.5g 30.56g N/A
Trans fat 0.012g 0.013g N/A
Tryptophan 0.105mg 0%
Threonine 0.164mg 0%
Isoleucine 0.216mg 0%
Leucine 0.432mg 0%
Lysine 0.242mg 0%
Methionine 0.107mg 0%
Phenylalanine 0.287mg 0%
Valine 0.307mg 0%
Histidine 0.131mg 0%
Caffeine 0mg 1mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 10% 74% 5%
Protein: 10.1 g
Fats: 9.7 g
Carbs: 74.2 g
Water: 4.5 g
Other: 1.5 g
6% 10% 75% 8% 2%
Protein: 5.55 g
Fats: 9.72 g
Carbs: 74.72 g
Water: 7.74 g
Other: 2.27 g
Contains more ProteinProtein +82%
Contains more WaterWater +72%
Contains more OtherOther +51.3%
~equal in Fats ~9.72g
~equal in Carbs ~74.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 48% 23%
Saturated fat: Sat. Fat 2.525 g
Monounsaturated fat: Mono. Fat 4.244 g
Polyunsaturated fat: Poly. Fat 2.073 g
32% 29% 39%
Saturated fat: Sat. Fat 2.721 g
Monounsaturated fat: Mono. Fat 2.447 g
Polyunsaturated fat: Poly. Fat 3.319 g
Contains more Mono. FatMonounsaturated fat +73.4%
Contains more Poly. FatPolyunsaturated fat +60.1%
~equal in Saturated fat ~2.721g

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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. Zwieback - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171372/nutrients
  2. Clif Z bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173477/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.