Breakfast bars vs Cheese puffs and twists
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cheese puffs and twists, corn based, baked, low fat is higher in more vitamins & minerals
Calories (kcal)
Breakfast bars 464
Cheese puffs 432
Protein (g)
Breakfast bars 9.80
Cheese puffs 8.50
Carbs (g)
Breakfast bars 66.7
Cheese puffs 72.3
Fat (g)
Breakfast bars 17.6
Cheese puffs 12.1
Fiber (g)
Breakfast bars 3.10
Cheese puffs 3.60
Quick answers
Which has more protein?
Breakfast bars, oats, sugar, raisins, coconut (include granola bar) — 9.80g vs 8.50g per 100g.
Which has fewer calories?
Cheese puffs and twists, corn based, baked, low fat — 432 vs 464 kcal per 100g.
Which is more nutrient-dense?
Cheese puffs and twists, corn based, baked, low fat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Breakfast bars | Cheese puffs and twists | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 464 kcal | 432 kcal | +7% |
| Macronutrients | |||
| Water | 4.10 g | 3.00 g | +37% |
| Protein | 9.80 g | 8.50 g | +15% |
| Total lipid (fat) | 17.6 g | 12.1 g | +45% |
| Carbohydrate, by difference | 66.7 g | 72.3 g | -8% |
| Fiber, total dietary | 3.10 g | 3.60 g | -14% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 12.7 g | 2.10 g | +504% |
| Fatty acids, total monounsaturated | 1.93 g | 3.50 g | -45% |
| Cholesterol | 0 mg | 1.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.00 mg | 21.4 mg | -95% |
| Thiamin (Vitamin B1) | 0.280 mg | 0.540 mg | -48% |
| Riboflavin (Vitamin B2) | 0.110 mg | 0.610 mg | -82% |
| Niacin (Vitamin B3) | 1.75 mg | 7.14 mg | -75% |
| Vitamin B-6 — Pyridoxine | 0.350 mg | 0.710 mg | -51% |
| Biotin (Vitamin B7) | 81.0 ug | 97.0 ug | -16% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 27.6 mg | 13.7 mg | +101% |
| Vitamin B-12 — Cobalamin | 0 ug | 2.14 ug | -100% |
| Vitamin A, RAE | 8.00 ug | 44.0 ug | -82% |
| Carotene, beta | 91.0 ug | 58.0 ug | +57% |
| Carotene, alpha | 0 ug | 30.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.820 mg | 4.25 mg | -81% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 60.0 mg | 357 mg | -83% |
| Iron, Fe | 3.18 mg | 1.28 mg | +148% |
| Magnesium, Mg | 101 mg | 41.0 mg | +146% |
| Phosphorus, P | 277 mg | 357 mg | -22% |
| Potassium, K | 326 mg | 286 mg | +14% |
| Sodium, Na | 251 mg | 842 mg | -70% |
| Zinc, Zn | 1.60 mg | 2.14 mg | -25% |
| Copper, Cu | 0.360 mg | 0.085 mg | +324% |
| Selenium, Se | 16.0 ug | 9.60 ug | +67% |
| Other Nutrients | |||
| Energy | 1943 kj | 1809 kj | +7% |
| Ash | 1.80 g | 4.05 g | -56% |
| Total Sugars | 27.5 g | 7.29 g | +278% |
| Folic acid (Vitamin B9 — synthetic) | 81.0 ug | 97.0 ug | -16% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 81.0 ug | 97.0 ug | -16% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 38.0 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 152 IU | 250 IU | -39% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 107 ug | 643 ug | -83% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 15.9 ug | 1.10 ug | +1345% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0.081 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 1.00 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.802 g | 0 g | |
| SFA 12:0 (Lauric acid) | 6.14 g | 0.001 g | +613400% |
| SFA 14:0 (Myristic acid) | 2.36 g | 0.033 g | +7042% |
| SFA 16:0 (Palmitic acid) | 1.70 g | 1.65 g | +3% |
| SFA 18:0 (Stearic acid) | 0.562 g | 0.414 g | +36% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.007 g | 0.026 g | -73% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.93 g | 3.47 g | -45% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.63 g | 5.74 g | -72% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.57 g | 5.43 g | -71% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | 0.314 g | -96% |
| 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 bars, oats, sugar, raisins, coconut (include granola bar) nutrition facts Cheese puffs and twists, corn based, baked, low fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +324% in Breakfast bars, oats, sugar, raisins, coconut (include granola bar) Iron, Fe +148% in Breakfast bars, oats, sugar, raisins, coconut (include granola bar) Magnesium, Mg +146% in Breakfast bars, oats, sugar, raisins, coconut (include granola bar) Choline, total +101% in Breakfast bars, oats, sugar, raisins, coconut (include granola bar)
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