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

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Significant differences between rye bread and fig bars

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.
Rye bread has 3 times more folate than fig bars. Rye bread has 110µg of folate, while fig bars have 35µg.
Fig bars are lower in sodium.

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

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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.

Rye bread

Fig bars

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%

Contains more PotassiumPotassium	+24.7%
Contains less SodiumSodium	-42%

~equal in Iron ~2.9mg

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.

Rye bread

Fig bars

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%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+97%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+383.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.075mg

All nutrients comparison - raw data values

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