Breakfast bar vs Cheese puffs and twists
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Breakfast bar 376
Cheese puffs 432
Protein (g)
Breakfast bar 4.40
Cheese puffs 8.50
Carbs (g)
Breakfast bar 72.8
Cheese puffs 72.3
Fat (g)
Breakfast bar 7.50
Cheese puffs 12.1
Fiber (g)
Breakfast bar 2.10
Cheese puffs 3.60
Quick answers
Which has more protein?
Cheese puffs and twists, corn based, baked, low fat — 8.50g vs 4.40g per 100g.
Which has fewer calories?
Breakfast bar, corn flake crust with fruit — 376 vs 432 kcal per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Breakfast bar | Cheese puffs and twists | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 376 kcal | 432 kcal | -13% |
| Macronutrients | |||
| Water | 14.5 g | 3.00 g | +383% |
| Protein | 4.40 g | 8.50 g | -48% |
| Total lipid (fat) | 7.50 g | 12.1 g | -38% |
| Carbohydrate, by difference | 72.8 g | 72.3 g | +1% |
| Fiber, total dietary | 2.10 g | 3.60 g | -42% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.50 g | 2.10 g | -29% |
| Fatty acids, total monounsaturated | 5.00 g | 3.50 g | +43% |
| Cholesterol | 0 mg | 1.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 21.4 mg | -100% |
| Thiamin (Vitamin B1) | 1.00 mg | 0.540 mg | +85% |
| Riboflavin (Vitamin B2) | 1.10 mg | 0.610 mg | +80% |
| Niacin (Vitamin B3) | 13.5 mg | 7.14 mg | +89% |
| Pantothenic acid (Vitamin B5) | 0 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.40 mg | 0.710 mg | +97% |
| Biotin (Vitamin B7) | 108 ug | 97.0 ug | +11% |
| Folate, total (Vitamin B9) | 95.0 ug | 0 ug | |
| Choline, total | 34.3 mg | 13.7 mg | +150% |
| Vitamin B-12 — Cobalamin | 0 ug | 2.14 ug | -100% |
| Vitamin A, RAE | 608 ug | 44.0 ug | +1282% |
| Carotene, beta | 0 ug | 58.0 ug | -100% |
| Carotene, alpha | 0 ug | 30.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.760 mg | 4.25 mg | -82% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 41.0 mg | 357 mg | -89% |
| Iron, Fe | 4.86 mg | 1.28 mg | +280% |
| Magnesium, Mg | 27.0 mg | 41.0 mg | -34% |
| Phosphorus, P | 103 mg | 357 mg | -71% |
| Potassium, K | 197 mg | 286 mg | -31% |
| Sodium, Na | 337 mg | 842 mg | -60% |
| Zinc, Zn | 4.10 mg | 2.14 mg | +92% |
| Copper, Cu | 0.100 mg | 0.085 mg | +18% |
| Selenium, Se | 15.0 ug | 9.60 ug | +56% |
| Other Nutrients | |||
| Energy | 1574 kj | 1809 kj | -13% |
| Ash | 0.800 g | 4.05 g | -80% |
| Total Sugars | 35.1 g | 7.29 g | +381% |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | 97.0 ug | -87% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 174 ug | 97.0 ug | +79% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 608 ug | 38.0 ug | +1500% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 2027 IU | 250 IU | +711% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 40.0 ug | 643 ug | -94% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 13.8 ug | 1.10 ug | +1155% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.001 g | +100% |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.033 g | -97% |
| SFA 16:0 (Palmitic acid) | 0.860 g | 1.65 g | -48% |
| SFA 18:0 (Stearic acid) | 0.153 g | 0.414 g | -63% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.054 g | 0.026 g | +108% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.98 g | 3.47 g | +43% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.023 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.900 g | 5.74 g | -84% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.850 g | 5.43 g | -84% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.056 g | 0.314 g | -82% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Breakfast bar, corn flake crust with fruit nutrition facts Cheese puffs and twists, corn based, baked, low fat nutrition facts Compare other foods →
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