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  6. Fig bars vs. Rye bread

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

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Significant differences between fig bars and rye bread

  • 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.
  • Fig bars are lower in sodium.

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

Infographic

Fig bars vs Rye bread 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 19% 19% 18% 109% 49% 11% 27% 46% 45% 18%
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%
Contains more PotassiumPotassium +24.7%
Contains less SodiumSodium -42%
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%
~equal in Iron ~2.83mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 3% 13% 40% 50% 35% 22% 17% 11% 15% 26%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 6.6% 109% 77% 71% 26% 17% 0% 3% 83%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +97%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +383.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.075mg

All nutrients comparison - raw data values

Nutrient Fig bars Rye bread DV% diff.
Selenium 3.3µg 30.9µg 50%
Vitamin B1 0.158mg 0.434mg 23%
Manganese 0.343mg 0.824mg 21%
Folate 35µg 110µg 19%
Polyunsaturated fat 2.772g 0.799g 13%
Vitamin B3 1.874mg 3.805mg 12%
Sodium 350mg 603mg 11%
Protein 3.7g 8.5g 10%
Phosphorus 62mg 125mg 9%
Vitamin B2 0.217mg 0.335mg 9%
Carbs 70.9g 48.3g 8%
Zinc 0.39mg 1.14mg 7%
Fats 7.3g 3.3g 6%
Fiber 4.6g 5.8g 5%
Calories 348kcal 259kcal 4%
Copper 0.147mg 0.186mg 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin K 5.8µg 1.2µg 4%
Monounsaturated fat 3.003g 1.311g 4%
Magnesium 27mg 40mg 3%
Vitamin E 0.65mg 0.33mg 2%
Vitamin B5 0.364mg 0.44mg 2%
Saturated fat 1.123g 0.626g 2%
Calcium 64mg 73mg 1%
Potassium 207mg 166mg 1%
Iron 2.9mg 2.83mg 1%
Vitamin A 9µg 0µg 1%
Protein per 100 calories 1.1g 3.3g N/A
Calories per 10 g protein 941kcal 305kcal N/A
Weight per 100 calories 29g 39g N/A
Unsaturated / Saturated Fat ratio 5.1 3.4 N/A
Vitamin C 0.3mg 0.4mg 0%
Net carbs 66.3g 42.5g N/A
Sugar 46.36g 3.85g N/A
Vitamin B6 0.075mg 0.075mg 0%
Choline 14.6mg 14.6mg 0%
Tryptophan 0.046mg 0.096mg 0%
Threonine 0.113mg 0.255mg 0%
Isoleucine 0.132mg 0.319mg 0%
Leucine 0.224mg 0.579mg 0%
Lysine 0.14mg 0.233mg 0%
Methionine 0.053mg 0.139mg 0%
Phenylalanine 0.145mg 0.411mg 0%
Valine 0.155mg 0.379mg 0%
Histidine 0.067mg 0.182mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 7% 71% 17%
Protein: 3.7 g
Fats: 7.3 g
Carbs: 70.9 g
Water: 16.5 g
Other: 1.6 g
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
Contains more FatsFats +121.2%
Contains more CarbsCarbs +46.8%
Contains more ProteinProtein +129.7%
Contains more WaterWater +126.1%
Contains more OtherOther +62.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 44% 40%
Saturated fat: Sat. Fat 1.123 g
Monounsaturated fat: Mono. Fat 3.003 g
Polyunsaturated fat: Poly. Fat 2.772 g
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains more Mono. FatMonounsaturated fat +129.1%
Contains more Poly. FatPolyunsaturated fat +246.9%
Contains less Sat. FatSaturated fat -44.3%

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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. Fig bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172721/nutrients
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.