Cheese puffs and twists vs Formulated bar
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE is higher in more vitamins & minerals
Calories (kcal)
Cheese puffs 432
Formulated bar 403
Protein (g)
Cheese puffs 8.50
Formulated bar 20.8
Carbs (g)
Cheese puffs 72.3
Formulated bar 52.5
Fat (g)
Cheese puffs 12.1
Formulated bar 12.2
Fiber (g)
Cheese puffs 3.60
Formulated bar 4.30
Quick answers
Which has more protein?
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE — 20.8g vs 8.50g per 100g.
Which has fewer calories?
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE — 403 vs 432 kcal per 100g.
Which is more nutrient-dense?
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE 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 puffs and twists | Formulated bar | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 432 kcal | 403 kcal | +7% |
| Macronutrients | |||
| Water | 3.00 g | 9.38 g | -68% |
| Protein | 8.50 g | 20.8 g | -59% |
| Total lipid (fat) | 12.1 g | 12.2 g | -1% |
| Carbohydrate, by difference | 72.3 g | 52.5 g | +38% |
| Fiber, total dietary | 3.60 g | 4.30 g | -16% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.10 g | 5.52 g | -62% |
| Fatty acids, total monounsaturated | 3.50 g | 2.93 g | +19% |
| Fatty acids, total trans | — | 0.012 g | |
| Cholesterol | 1.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 21.4 mg | 68.0 mg | -69% |
| Thiamin (Vitamin B1) | 0.540 mg | 0.120 mg | +350% |
| Riboflavin (Vitamin B2) | 0.610 mg | 3.00 mg | -80% |
| Niacin (Vitamin B3) | 7.14 mg | 37.1 mg | -81% |
| Pantothenic acid (Vitamin B5) | — | 15.9 mg | |
| Vitamin B-6 — Pyridoxine | 0.710 mg | 2.40 mg | -70% |
| Biotin (Vitamin B7) | 97.0 ug | 1057 ug | -91% |
| Folate, total (Vitamin B9) | 0 ug | 1023 ug | -100% |
| Choline, total | 13.7 mg | 41.5 mg | -67% |
| Vitamin B-12 — Cobalamin | 2.14 ug | 6.40 ug | -67% |
| Vitamin A, RAE | 44.0 ug | 374 ug | -88% |
| Carotene, beta | 58.0 ug | 2.00 ug | +2800% |
| Carotene, alpha | 30.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 4.25 mg | 8.40 mg | -49% |
| Vitamin D (D2 + D3) | 0 ug | 3.10 ug | -100% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 357 mg | 886 mg | -60% |
| Iron, Fe | 1.28 mg | 14.2 mg | -91% |
| Magnesium, Mg | 41.0 mg | 329 mg | -88% |
| Phosphorus, P | 357 mg | 785 mg | -55% |
| Potassium, K | 286 mg | 412 mg | -31% |
| Sodium, Na | 842 mg | 386 mg | +118% |
| Zinc, Zn | 2.14 mg | 9.72 mg | -78% |
| Copper, Cu | 0.085 mg | 1.41 mg | -94% |
| Manganese, Mn | — | 2.59 mg | |
| Selenium, Se | 9.60 ug | 62.5 ug | -85% |
| Other Nutrients | |||
| Energy | 1809 kj | 1685 kj | +7% |
| Ash | 4.05 g | 5.19 g | -22% |
| Total Sugars | 7.29 g | 16.9 g | -57% |
| Sucrose | — | 9.26 g | |
| Glucose | — | 1.05 g | |
| Fructose | — | 0.370 g | |
| Lactose | — | 0 g | |
| Maltose | — | 6.22 g | |
| Galactose | — | 0 g | |
| Starch | — | 10.5 g | |
| Fluoride, F | — | 1.70 ug | |
| Folic acid (Vitamin B9 — synthetic) | 97.0 ug | 34.0 ug | +185% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 97.0 ug | 1773 ug | -95% |
| Betaine | — | 1.70 mg | |
| Vitamin B-12, added | 0 ug | 6.40 ug | -100% |
| Retinol | 38.0 ug | 374 ug | -90% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 250 IU | 1251 IU | -80% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 643 ug | 28.0 ug | +2196% |
| Vitamin E, added | 0 mg | 8.40 mg | -100% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.020 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 1.20 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.420 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.660 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 125 IU | -100% |
| Vitamin K1 — Phylloquinone | 1.10 ug | 40.8 ug | -97% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0.009 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 0.005 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 0.084 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.148 g | -100% |
| SFA 12:0 (Lauric acid) | 0.001 g | 2.27 g | -100% |
| SFA 14:0 (Myristic acid) | 0.033 g | 0.900 g | -96% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.65 g | 1.27 g | +30% |
| SFA 17:0 (Margaric acid) | — | 0.009 g | |
| SFA 18:0 (Stearic acid) | 0.414 g | 0.512 g | -19% |
| SFA 20:0 (Arachidic acid) | — | 0.081 g | |
| SFA 22:0 (Behenic acid) | — | 0.155 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.082 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.026 g | 0.012 g | +117% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.012 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.003 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.47 g | 2.84 g | +22% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 2.84 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.071 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.007 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.007 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 5.74 g | 2.71 g | +111% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.43 g | 2.58 g | +110% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 2.58 g | |
| PUFA 18:2 CLAs | — | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.314 g | 0.124 g | +153% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.124 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.002 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 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 | 0.006 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 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 | = |
| Fatty acids, total trans-monoenoic | — | 0.005 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.005 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.007 g | |
| Fatty acids, total trans-polyenoic | — | 0.007 g | |
| Tryptophan (EAA) | — | 0.330 g | |
| Threonine (EAA) | — | 0.790 g | |
| Isoleucine (EAA, BCAA) | — | 0.950 g | |
| Leucine (EAA, BCAA) | — | 1.65 g | |
| Lysine (EAA) | — | 1.02 g | |
| Methionine (EAA) | — | 0.260 g | |
| Cystine (conditionally essential) | — | 0.250 g | |
| Phenylalanine (EAA) | — | 1.11 g | |
| Tyrosine (conditionally essential) | — | 0.670 g | |
| Valine (EAA, BCAA) | — | 0.930 g | |
| Arginine (conditionally essential) | — | 1.70 g | |
| Histidine (EAA) | — | 0.500 g | |
| Alanine | — | 0.990 g | |
| Aspartic acid | — | 2.53 g | |
| Glutamic acid | — | 4.18 g | |
| Glycine (conditionally essential) | — | 0.990 g | |
| Proline (conditionally essential) | — | 1.63 g | |
| Serine | — | 1.19 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 7.00 mg | -100% |
| Theobromine | 0 mg | 67.0 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | — | 3.20 mg | |
| Choline from phosphatidylcholine | — | 21.0 mg | |
| Choline from phosphocholine | — | 0.600 mg | |
| Choline from sphingomyelin | — | 2.70 mg | |
| Free Choline | — | 14.0 mg | |
| Total Choline | — | 42.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cheese puffs and twists, corn based, baked, low fat nutrition facts Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE nutrition facts Compare other foods →
Dig deeper — biggest differences
Carotene, beta +2800% in Cheese puffs and twists, corn based, baked, low fat Thiamin (Vitamin B1) +350% in Cheese puffs and twists, corn based, baked, low fat Sodium, Na +118% in Cheese puffs and twists, corn based, baked, low fat Folate, total (Vitamin B9) -100% in Cheese puffs and twists, corn based, baked, low fat
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