Cheese vs Formulated bar
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut is higher in more vitamins & minerals
Calories (kcal)
Cheese 326
Formulated bar 386
Protein (g)
Cheese 24.5
Formulated bar 16.2
Carbs (g)
Cheese 2.07
Formulated bar 60.2
Fat (g)
Cheese 24.3
Formulated bar 8.92
Fiber (g)
Cheese —
Formulated bar 5.10
Quick answers
Which has more protein?
Cheese, dry white, queso seco — 24.5g vs 16.2g per 100g.
Which has fewer calories?
Cheese, dry white, queso seco — 326 vs 386 kcal per 100g.
Which is more nutrient-dense?
Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut 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 | Cheese | Formulated bar | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 326 kcal | 386 kcal | -16% |
| Macronutrients | |||
| Water | 42.2 g | 10.9 g | +288% |
| Protein | 24.5 g | 16.2 g | +51% |
| Total lipid (fat) | 24.3 g | 8.92 g | +172% |
| Carbohydrate, by difference | 2.07 g | 60.2 g | -97% |
| Fiber, total dietary | — | 5.10 g | |
| Sugars, Total | 0.430 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.7 g | 5.36 g | +156% |
| Fatty acids, total monounsaturated | 5.70 g | 2.43 g | +135% |
| Fatty acids, total trans | 0.877 g | 0.208 g | +322% |
| Cholesterol | 78.0 mg | 7.00 mg | +1014% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 96.6 mg | |
| Thiamin (Vitamin B1) | 0.038 mg | 1.70 mg | -98% |
| Riboflavin (Vitamin B2) | 0.230 mg | 1.90 mg | -88% |
| Niacin (Vitamin B3) | 0.083 mg | 21.2 mg | -100% |
| Pantothenic acid (Vitamin B5) | 0.398 mg | 10.1 mg | -96% |
| Vitamin B-6 — Pyridoxine | 0.091 mg | 2.10 mg | -96% |
| Biotin (Vitamin B7) | — | 430 ug | |
| Folate, total (Vitamin B9) | — | 422 ug | |
| Choline, total | 18.4 mg | 40.6 mg | -55% |
| Vitamin B-12 — Cobalamin | 1.70 ug | 7.90 ug | -78% |
| Vitamin A, RAE | 226 ug | 940 ug | -76% |
| Carotene, beta | 33.0 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.490 mg | 6.00 mg | -92% |
| Vitamin D (D2 + D3) | 1.83 ug | 5.40 ug | -66% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 5.90 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 661 mg | 668 mg | -1% |
| Iron, Fe | 0.180 mg | 4.98 mg | -96% |
| Magnesium, Mg | 26.7 mg | 250 mg | -89% |
| Phosphorus, P | 475 mg | 673 mg | -29% |
| Potassium, K | 116 mg | 289 mg | -60% |
| Sodium, Na | 1810 mg | 253 mg | +615% |
| Zinc, Zn | 3.28 mg | 5.73 mg | -43% |
| Copper, Cu | 0.027 mg | 0.284 mg | -90% |
| Manganese, Mn | 0.018 mg | 0.743 mg | -98% |
| Selenium, Se | 22.4 ug | 46.7 ug | -52% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 325 kcal | — | |
| Energy (Atwater Specific Factors) | 326 kcal | — | |
| Energy | 1360 kj | 1615 kj | -16% |
| Nitrogen | 3.84 g | — | |
| Total fat (NLEA) | 21.4 g | — | |
| Ash | 6.93 g | 3.81 g | +82% |
| Total Sugars | — | 25.0 g | |
| Sucrose | 0 g | 7.58 g | -100% |
| Glucose | 0 g | 1.24 g | -100% |
| Fructose | 0 g | 0.520 g | -100% |
| Lactose | 0.120 g | 0 g | |
| Maltose | 0 g | 10.0 g | -100% |
| Galactose | 0.300 g | 5.62 g | -95% |
| Starch | — | 9.60 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 8.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 725 ug | |
| Choline, free | 1.20 mg | — | |
| Choline, from phosphocholine | 8.50 mg | — | |
| Choline, from phosphotidyl choline | 0.600 mg | — | |
| Choline, from glycerophosphocholine | 3.70 mg | — | |
| Choline, from sphingomyelin | 4.30 mg | — | |
| Betaine | 0.400 mg | 2.20 mg | -82% |
| Vitamin B-12, added | — | 7.90 ug | |
| Retinol | 223 ug | 940 ug | -76% |
| Beta-carotene (Provitamin A) | 2.00 ug | 0 ug | |
| Vitamin A, IU | — | 3133 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 4.00 ug | 0 ug | |
| Vitamin E, added | — | 6.00 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.050 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 mg | 1.75 mg | -98% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.670 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.060 mg | 0.340 mg | -82% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.010 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.100 mg | 0.050 mg | +100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.030 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 73.3 IU | 214 IU | -66% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.83 ug | — | |
| Vitamin K1 — Phylloquinone | 1.60 ug | 129 ug | -99% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.507 g | 0.008 g | +6238% |
| SFA 6:0 (Caproic acid) | 0.399 g | 0.013 g | +2969% |
| SFA 8:0 (Caprylic acid) | 0.253 g | 0.168 g | +51% |
| SFA 10:0 (Capric acid) | 0.585 g | 0.169 g | +246% |
| SFA 11:0 (Undecanoic acid) | 0.013 g | — | |
| SFA 12:0 (Lauric acid) | 0.662 g | 2.07 g | -68% |
| SFA 14:0 (Myristic acid) | 2.18 g | 0.713 g | +206% |
| SFA 15:0 (Pentadecanoic acid) | 0.228 g | 0.003 g | +7500% |
| SFA 16:0 (Palmitic acid) | 6.09 g | 0.931 g | +554% |
| SFA 17:0 (Margaric acid) | 0.143 g | 0.008 g | +1687% |
| SFA 18:0 (Stearic acid) | 2.59 g | 1.11 g | +134% |
| SFA 20:0 (Arachidic acid) | 0.038 g | 0.048 g | -21% |
| SFA 22:0 (Behenic acid) | 0.013 g | 0.075 g | -83% |
| SFA 24:0 (Lignoceric acid) | 0.009 g | 0.044 g | -80% |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 14:1 c | 0.167 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.002 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.006 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.336 g | 0.006 g | +5500% |
| MUFA 17:1 (Heptadecenoic acid) | 0.046 g | 0.003 g | +1433% |
| MUFA 17:1 c | 0.046 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 2.19 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.11 g | 2.02 g | +153% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.042 g | 0.039 g | +8% |
| MUFA 20:1 c | 0.042 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.002 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | 0.002 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.003 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.06 g | 1.13 g | -6% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.998 g | |
| PUFA 18:2 c | 0.839 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.705 g | 0.966 g | -27% |
| PUFA 18:2 CLAs | 0.134 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.035 g | |
| PUFA 18:3 c | 0.119 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.110 g | 0.035 g | +214% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 g | 0 g | |
| PUFA 20:2 c | 0.007 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:3 c | 0.030 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.028 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.037 g | 0 g | |
| PUFA 20:4c | 0.037 g | — | |
| PUFA 20:5c | 0.009 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.009 g | 0.001 g | +800% |
| PUFA 22:2 (Docosadienoic acid) | 0.002 g | — | |
| PUFA 22:5 c | 0.017 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.009 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.017 g | 0 g | |
| PUFA 22:6 c | 0.002 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.710 g | 0.176 g | +303% |
| TFA 16:1 t | 0.075 g | 0 g | |
| TFA 18:1 t | 0.635 g | 0.176 g | +261% |
| TFA 22:1 t | 0 g | 0 g | = |
| Fatty acids, total trans-dienoic | 0.167 g | — | |
| TFA 18:2 t not further defined | 0.167 g | 0.032 g | +422% |
| Fatty acids, total trans-polyenoic | — | 0.032 g | |
| Tryptophan (EAA) | 0.310 g | 0.220 g | +41% |
| Threonine (EAA) | 0.950 g | 0.570 g | +67% |
| Isoleucine (EAA, BCAA) | 1.16 g | 0.560 g | +107% |
| Leucine (EAA, BCAA) | 2.29 g | 1.25 g | +83% |
| Lysine (EAA) | 1.96 g | 0.580 g | +238% |
| Methionine (EAA) | 0.535 g | 0.220 g | +143% |
| Cystine (conditionally essential) | 0.150 g | 0.150 g | = |
| Phenylalanine (EAA) | 1.17 g | 0.870 g | +34% |
| Tyrosine (conditionally essential) | 1.27 g | 0.580 g | +119% |
| Valine (EAA, BCAA) | 1.48 g | 0.740 g | +100% |
| Arginine (conditionally essential) | 0.910 g | 1.37 g | -34% |
| Histidine (EAA) | 0.675 g | 0.400 g | +69% |
| Alanine | 0.750 g | 0.660 g | +14% |
| Aspartic acid | 1.82 g | 1.88 g | -3% |
| Glutamic acid | 5.32 g | 3.37 g | +58% |
| Glycine (conditionally essential) | 0.435 g | 0.780 g | -44% |
| Proline (conditionally essential) | 2.38 g | 1.15 g | +107% |
| Serine | 1.37 g | 0.960 g | +43% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.90 mg | |
| Choline from phosphatidylcholine | — | 18.0 mg | |
| Choline from phosphocholine | — | 0.800 mg | |
| Choline from sphingomyelin | — | 0.900 mg | |
| Free Choline | — | 19.0 mg | |
| Total Choline | — | 41.0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.