Milk and cereal bar 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)
Milk and 413
Cheese puffs 432
Protein (g)
Milk and 6.47
Cheese puffs 8.50
Carbs (g)
Milk and 72.1
Cheese puffs 72.3
Fat (g)
Milk and 11.0
Cheese puffs 12.1
Fiber (g)
Milk and 0.400
Cheese puffs 3.60
Quick answers
Which has more protein?
Cheese puffs and twists, corn based, baked, low fat — 8.50g vs 6.47g per 100g.
Which has fewer calories?
Milk and cereal bar — 413 vs 432 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 | Milk and cereal bar | Cheese puffs and twists | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 413 kcal | 432 kcal | -4% |
| Macronutrients | |||
| Water | 8.69 g | 3.00 g | +190% |
| Protein | 6.47 g | 8.50 g | -24% |
| Total lipid (fat) | 11.0 g | 12.1 g | -9% |
| Carbohydrate, by difference | 72.1 g | 72.3 g | = |
| Fiber, total dietary | 0.400 g | 3.60 g | -89% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.11 g | 2.10 g | +334% |
| Fatty acids, total monounsaturated | 1.19 g | 3.50 g | -66% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 6.00 mg | 1.00 mg | +500% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.4 mg | 21.4 mg | -28% |
| Thiamin (Vitamin B1) | 0.615 mg | 0.540 mg | +14% |
| Riboflavin (Vitamin B2) | 0.696 mg | 0.610 mg | +14% |
| Niacin (Vitamin B3) | 8.19 mg | 7.14 mg | +15% |
| Pantothenic acid (Vitamin B5) | 0.495 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.819 mg | 0.710 mg | +15% |
| Biotin (Vitamin B7) | 98.0 ug | 97.0 ug | +1% |
| Folate, total (Vitamin B9) | 87.0 ug | 0 ug | |
| Choline, total | 31.0 mg | 13.7 mg | +126% |
| Vitamin B-12 — Cobalamin | 2.00 ug | 2.14 ug | -7% |
| Vitamin A, RAE | 188 ug | 44.0 ug | +327% |
| Carotene, beta | 0 ug | 58.0 ug | -100% |
| Carotene, alpha | 0 ug | 30.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.420 mg | 4.25 mg | -90% |
| Vitamin D (D2 + D3) | 1.70 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 410 mg | 357 mg | +15% |
| Iron, Fe | 5.99 mg | 1.28 mg | +368% |
| Magnesium, Mg | 21.0 mg | 41.0 mg | -49% |
| Phosphorus, P | 155 mg | 357 mg | -57% |
| Potassium, K | 254 mg | 286 mg | -11% |
| Sodium, Na | 319 mg | 842 mg | -62% |
| Zinc, Zn | 0.840 mg | 2.14 mg | -61% |
| Copper, Cu | 0.049 mg | 0.085 mg | -42% |
| Manganese, Mn | 0.206 mg | — | |
| Selenium, Se | 7.70 ug | 9.60 ug | -20% |
| Other Nutrients | |||
| Energy | 1728 kj | 1809 kj | -4% |
| Ash | 1.76 g | 4.05 g | -57% |
| Total Sugars | 46.0 g | 7.29 g | +531% |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 97.0 ug | -89% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 159 ug | 97.0 ug | +64% |
| Vitamin B-12, added | 1.51 ug | 0 ug | |
| Retinol | 188 ug | 38.0 ug | +395% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 627 IU | 250 IU | +151% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 643 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 68.0 IU | 0 IU | |
| Vitamin K1 — Phylloquinone | 2.50 ug | 1.10 ug | +127% |
| SFA 4:0 (Butyric acid) | 0.045 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.050 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.325 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.244 g | 0 g | |
| SFA 12:0 (Lauric acid) | 2.72 g | 0.001 g | +271900% |
| SFA 14:0 (Myristic acid) | 0.977 g | 0.033 g | +2861% |
| SFA 16:0 (Palmitic acid) | 3.84 g | 1.65 g | +132% |
| SFA 18:0 (Stearic acid) | 0.881 g | 0.414 g | +113% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.009 g | 0.026 g | -65% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.18 g | 3.47 g | -66% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.239 g | 5.74 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.230 g | 5.43 g | -96% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.314 g | -97% |
| 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.
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