Popcorn vs Breakfast bar
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Breakfast bar, corn flake crust with fruit is higher in more vitamins & minerals
Calories (kcal)
Popcorn 429
Breakfast bar 376
Protein (g)
Popcorn 12.6
Breakfast bar 4.40
Carbs (g)
Popcorn 73.4
Breakfast bar 72.8
Fat (g)
Popcorn 9.50
Breakfast bar 7.50
Fiber (g)
Popcorn 14.2
Breakfast bar 2.10
Quick answers
Which has more protein?
Popcorn, microwave, low fat and sodium — 12.6g vs 4.40g per 100g.
Which has fewer calories?
Breakfast bar, corn flake crust with fruit — 376 vs 429 kcal per 100g.
Which is more nutrient-dense?
Breakfast bar, corn flake crust with fruit 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 | Popcorn | Breakfast bar | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 429 kcal | 376 kcal | +14% |
| Macronutrients | |||
| Water | 2.80 g | 14.5 g | -81% |
| Protein | 12.6 g | 4.40 g | +186% |
| Total lipid (fat) | 9.50 g | 7.50 g | +27% |
| Carbohydrate, by difference | 73.4 g | 72.8 g | +1% |
| Fiber, total dietary | 14.2 g | 2.10 g | +576% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.41 g | 1.50 g | -6% |
| Fatty acids, total monounsaturated | 4.09 g | 5.00 g | -18% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.350 mg | 1.00 mg | -65% |
| Riboflavin (Vitamin B2) | 0.110 mg | 1.10 mg | -90% |
| Niacin (Vitamin B3) | 2.07 mg | 13.5 mg | -85% |
| Pantothenic acid (Vitamin B5) | — | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.170 mg | 1.40 mg | -88% |
| Biotin (Vitamin B7) | 17.0 ug | 108 ug | -84% |
| Folate, total (Vitamin B9) | 0 ug | 95.0 ug | -100% |
| Choline, total | 20.2 mg | 34.3 mg | -41% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 7.00 ug | 608 ug | -99% |
| Carotene, beta | 66.0 ug | 0 ug | |
| Carotene, alpha | 43.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 5.01 mg | 0.760 mg | +559% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 41.0 mg | -73% |
| Iron, Fe | 2.28 mg | 4.86 mg | -53% |
| Magnesium, Mg | 151 mg | 27.0 mg | +459% |
| Phosphorus, P | 264 mg | 103 mg | +156% |
| Potassium, K | 241 mg | 197 mg | +22% |
| Sodium, Na | 490 mg | 337 mg | +45% |
| Zinc, Zn | 3.83 mg | 4.10 mg | -7% |
| Copper, Cu | 0.545 mg | 0.100 mg | +445% |
| Selenium, Se | 8.60 ug | 15.0 ug | -43% |
| Other Nutrients | |||
| Energy | 1797 kj | 1574 kj | +14% |
| Ash | 1.71 g | 0.800 g | +114% |
| Total Sugars | 0.540 g | 35.1 g | -98% |
| Folic acid (Vitamin B9 — synthetic) | 17.0 ug | 13.0 ug | +31% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 17.0 ug | 174 ug | -90% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 608 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 147 IU | 2027 IU | -93% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1087 ug | 40.0 ug | +2618% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 15.7 ug | 13.8 ug | +14% |
| 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 g | 0.002 g | -100% |
| SFA 14:0 (Myristic acid) | 0.010 g | 0.001 g | +900% |
| SFA 16:0 (Palmitic acid) | 0.931 g | 0.860 g | +8% |
| SFA 18:0 (Stearic acid) | 0.475 g | 0.153 g | +210% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.038 g | 0.054 g | -30% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.04 g | 4.98 g | -19% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.023 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.003 g | -100% |
| Fatty acids, total polyunsaturated | 3.57 g | 0.900 g | +297% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.32 g | 0.850 g | +290% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.247 g | 0.056 g | +341% |
| 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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