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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
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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 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% 3.5% 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% 0.42% 20% 0% 103% 23% 9% 35% 17% 0% 22% 15% 12%
Contains more Vitamin AVitamin A +728.6%
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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zwieback Clif Z bar
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Zwieback Clif Z bar Opinion
Calories 426kcal 409kcal Zwieback
Protein 10.1g 5.55g Zwieback
Fats 9.7g 9.72g Clif Z bar
Vitamin C 5.3mg 39.1mg Clif Z bar
Net carbs 71.7g 66.42g Zwieback
Carbs 74.2g 74.72g Clif Z bar
Cholesterol 8mg 0mg Clif Z bar
Magnesium 14mg 82mg Clif Z bar
Calcium 20mg 444mg Clif Z bar
Potassium 305mg 333mg Clif Z bar
Iron 0.6mg 2.7mg Clif Z bar
Sugar 12.5g 30.56g Zwieback
Fiber 2.5g 8.3g Clif Z bar
Copper 0.145mg 0.187mg Clif Z bar
Zinc 0.54mg 1.15mg Clif Z bar
Phosphorus 55mg 244mg Clif Z bar
Sodium 227mg 375mg Zwieback
Vitamin A 58IU 7IU Zwieback
Vitamin A 16µg 0µg Zwieback
Vitamin E 2.44mg 0.98mg Zwieback
Manganese 1.748mg Clif Z bar
Selenium 28.7µg 14.8µg Zwieback
Vitamin B1 0.208mg 0.411mg Clif Z bar
Vitamin B2 0.239mg 0.1mg Zwieback
Vitamin B3 1.319mg 0.478mg Zwieback
Vitamin B5 0.537mg 0.588mg Clif Z bar
Vitamin B6 0.082mg 0.073mg Zwieback
Vitamin K 0.9µg 8.7µg Clif Z bar
Folate 87µg 20µg Zwieback
Trans Fat 0.012g 0.013g Zwieback
Choline 10.7mg 22.5mg Clif Z bar
Saturated Fat 2.525g 2.721g Zwieback
Monounsaturated Fat 4.244g 2.447g Zwieback
Polyunsaturated fat 2.073g 3.319g Clif Z bar
Tryptophan 0.105mg Clif Z bar
Threonine 0.164mg Clif Z bar
Isoleucine 0.216mg Clif Z bar
Leucine 0.432mg Clif Z bar
Lysine 0.242mg Clif Z bar
Methionine 0.107mg Clif Z bar
Phenylalanine 0.287mg Clif Z bar
Valine 0.307mg Clif Z bar
Histidine 0.131mg Clif Z bar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zwieback Clif Z bar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
25%
Zwieback
30%
Clif Z bar
Minerals Daily Need Coverage Score
34%
Zwieback
88%
Clif Z bar

Comparison summary

Which food is lower in Sugar?
Zwieback
Zwieback is lower in Sugar (difference - 18.06g)
Which food contains less Sodium?
Zwieback
Zwieback contains less Sodium (difference - 148mg)
Which food is lower in Saturated Fat?
Zwieback
Zwieback is lower in Saturated Fat (difference - 0.196g)
Which food is lower in Cholesterol?
Clif Z bar
Clif Z bar is lower in Cholesterol (difference - 8mg)
Which food is richer in minerals?
Clif Z bar
Clif Z bar is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. 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.