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  6. Granola bars vs. Crackers

Granola bars vs. Crackers — In-Depth Nutrition Comparison

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The main differences between granola bars and crackers

  • Granola bars are richer in manganese, copper, magnesium, and selenium, yet crackers are richer in vitamin K, vitamin B2, vitamin B3, and folate.
  • Daily need coverage for manganese for granola bars is 56% higher.
  • Granola bars contain 5 times more magnesium than crackers. Granola bars contain 97mg of magnesium, while crackers contain 18mg.
  • Granola bars contain less saturated fat.
  • Granola bars have a lower glycemic index than crackers.

Food types used in this article are Snacks, granola bars, hard, plain and Crackers, standard snack-type, regular.

Infographic

Granola bars vs Crackers 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 69% 18% 30% 111% 131% 55% 119% 38% 232% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +438.9%
Contains more PotassiumPotassium +184.7%
Contains more CopperCopper +276.9%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +11.7%
Contains less SodiumSodium -59.5%
Contains more ManganeseManganese +261.9%
Contains more SeleniumSelenium +141.8%
Contains more CalciumCalcium +96.7%
Contains more IronIron +36.6%

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.
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 3% 0% 0.67% 42% 66% 27% 30% 49% 20% 0% 37% 17%
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 0% 0% 0% 61% 104% 105% 82% 25% 15% 0% 173% 69%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +95%
Contains more Vitamin B6Vitamin B6 +34.9%
Contains more Vitamin EVitamin E +45%
Contains more Vitamin B1Vitamin B1 +57.6%
Contains more Vitamin B2Vitamin B2 +283.2%
Contains more Vitamin B3Vitamin B3 +175.3%
Contains more Vitamin KVitamin K +374.7%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Granola bars Crackers DV% diff.
Manganese 1.777mg 0.491mg 56%
Vitamin K 14.6µg 69.3µg 46%
Copper 0.392mg 0.104mg 32%
Vitamin B2 0.119mg 0.456mg 26%
Starch 49.69g 20%
Magnesium 97mg 18mg 19%
Sodium 294mg 726mg 19%
Selenium 16.2µg 6.7µg 17%
Vitamin B3 1.581mg 4.352mg 17%
Folate 23µg 92µg 17%
Saturated fat 2.37g 5.562g 15%
Iron 2.95mg 4.03mg 14%
Zinc 2.03mg 0.49mg 14%
Vitamin B1 0.264mg 0.416mg 13%
Fiber 5.3g 2.3g 12%
Fats 19.8g 26.43g 10%
Vitamin B5 0.813mg 0.417mg 8%
Protein 10.1g 6.64g 7%
Polyunsaturated fat 12.05g 13.137g 7%
Calcium 61mg 120mg 6%
Potassium 336mg 118mg 6%
Vitamin E 2.09mg 3.03mg 6%
Monounsaturated fat 4.38g 6.553g 5%
Phosphorus 277mg 248mg 4%
Calories 471kcal 510kcal 2%
Vitamin B6 0.085mg 0.063mg 2%
Choline 22mg 9.6mg 2%
Vitamin C 0.9mg 0mg 1%
Carbs 64.4g 61.3g 1%
Protein per 100 calories 2.1g 1.3g N/A
Calories per 10 g protein 466kcal 768kcal N/A
Weight per 100 calories 21g 20g N/A
Unsaturated / Saturated Fat ratio 6.9 3.5 N/A
Net carbs 59.1g 59g N/A
Sugar 28.57g 8.18g N/A
Vitamin A 2µg 0µg 0%
Trans fat 1.076g N/A
Tryptophan 0.177mg 0.084mg 0%
Threonine 0.264mg 0.193mg 0%
Isoleucine 0.352mg 0.246mg 0%
Leucine 0.724mg 0.471mg 0%
Lysine 0.4mg 0.103mg 0%
Methionine 0.177mg 0.112mg 0%
Phenylalanine 0.479mg 0.331mg 0%
Valine 0.508mg 0.294mg 0%
Histidine 0.216mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +52.1%
Contains more WaterWater +24.2%
Contains more FatsFats +33.5%
Contains more OtherOther +38.3%
~equal in Carbs ~61.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 2.37 g
Monounsaturated fat: Mono. Fat 4.38 g
Polyunsaturated fat: Poly. Fat 12.05 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -57.4%
Contains more Mono. FatMonounsaturated fat +49.6%
~equal in Polyunsaturated fat ~13.137g

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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. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/nutrients
  2. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.