Popcorn vs Breakfast bars
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Breakfast bars, oats, sugar, raisins, coconut (include granola bar) is higher in more vitamins & minerals
Calories (kcal)
Popcorn 429
Breakfast bars 464
Protein (g)
Popcorn 12.6
Breakfast bars 9.80
Carbs (g)
Popcorn 73.4
Breakfast bars 66.7
Fat (g)
Popcorn 9.50
Breakfast bars 17.6
Fiber (g)
Popcorn 14.2
Breakfast bars 3.10
Quick answers
Which has more protein?
Popcorn, microwave, low fat and sodium — 12.6g vs 9.80g per 100g.
Which has fewer calories?
Popcorn, microwave, low fat and sodium — 429 vs 464 kcal per 100g.
Which is more nutrient-dense?
Breakfast bars, oats, sugar, raisins, coconut (include granola bar) 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 bars | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 429 kcal | 464 kcal | -8% |
| Macronutrients | |||
| Water | 2.80 g | 4.10 g | -32% |
| Protein | 12.6 g | 9.80 g | +29% |
| Total lipid (fat) | 9.50 g | 17.6 g | -46% |
| Carbohydrate, by difference | 73.4 g | 66.7 g | +10% |
| Fiber, total dietary | 14.2 g | 3.10 g | +358% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.41 g | 12.7 g | -89% |
| Fatty acids, total monounsaturated | 4.09 g | 1.93 g | +111% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 1.00 mg | -100% |
| Thiamin (Vitamin B1) | 0.350 mg | 0.280 mg | +25% |
| Riboflavin (Vitamin B2) | 0.110 mg | 0.110 mg | = |
| Niacin (Vitamin B3) | 2.07 mg | 1.75 mg | +18% |
| Vitamin B-6 — Pyridoxine | 0.170 mg | 0.350 mg | -51% |
| Biotin (Vitamin B7) | 17.0 ug | 81.0 ug | -79% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 20.2 mg | 27.6 mg | -27% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 7.00 ug | 8.00 ug | -12% |
| Carotene, beta | 66.0 ug | 91.0 ug | -27% |
| Carotene, alpha | 43.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 5.01 mg | 0.820 mg | +511% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 60.0 mg | -82% |
| Iron, Fe | 2.28 mg | 3.18 mg | -28% |
| Magnesium, Mg | 151 mg | 101 mg | +50% |
| Phosphorus, P | 264 mg | 277 mg | -5% |
| Potassium, K | 241 mg | 326 mg | -26% |
| Sodium, Na | 490 mg | 251 mg | +95% |
| Zinc, Zn | 3.83 mg | 1.60 mg | +139% |
| Copper, Cu | 0.545 mg | 0.360 mg | +51% |
| Selenium, Se | 8.60 ug | 16.0 ug | -46% |
| Other Nutrients | |||
| Energy | 1797 kj | 1943 kj | -8% |
| Ash | 1.71 g | 1.80 g | -5% |
| Total Sugars | 0.540 g | 27.5 g | -98% |
| Folic acid (Vitamin B9 — synthetic) | 17.0 ug | 81.0 ug | -79% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 17.0 ug | 81.0 ug | -79% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 147 IU | 152 IU | -3% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1087 ug | 107 ug | +916% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 15.7 ug | 15.9 ug | -1% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0.081 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 1.00 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.802 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 6.14 g | -100% |
| SFA 14:0 (Myristic acid) | 0.010 g | 2.36 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.931 g | 1.70 g | -45% |
| SFA 18:0 (Stearic acid) | 0.475 g | 0.562 g | -15% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.038 g | 0.007 g | +443% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.04 g | 1.93 g | +110% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.001 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 3.57 g | 1.63 g | +119% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.32 g | 1.57 g | +111% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.247 g | 0.011 g | +2145% |
| 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.
Popcorn, microwave, low fat and sodium nutrition facts Breakfast bars, oats, sugar, raisins, coconut (include granola bar) nutrition facts Compare other foods →
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