Popcorn 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)
Popcorn 535
Cheese puffs 432
Protein (g)
Popcorn 8.38
Cheese puffs 8.50
Carbs (g)
Popcorn 57.3
Cheese puffs 72.3
Fat (g)
Popcorn 30.2
Cheese puffs 12.1
Fiber (g)
Popcorn 10.0
Cheese puffs 3.60
Quick answers
Which has more protein?
Cheese puffs and twists, corn based, baked, low fat — 8.50g vs 8.38g per 100g.
Which has fewer calories?
Cheese puffs and twists, corn based, baked, low fat — 432 vs 535 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 | Popcorn | Cheese puffs and twists | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 535 kcal | 432 kcal | +24% |
| Macronutrients | |||
| Water | 0.900 g | 3.00 g | -70% |
| Protein | 8.38 g | 8.50 g | -1% |
| Total lipid (fat) | 30.2 g | 12.1 g | +150% |
| Carbohydrate, by difference | 57.3 g | 72.3 g | -21% |
| Fiber, total dietary | 10.0 g | 3.60 g | +178% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.6 g | 2.10 g | +595% |
| Fatty acids, total monounsaturated | 10.5 g | 3.50 g | +201% |
| Fatty acids, total trans | 0.853 g | — | |
| Cholesterol | 0 mg | 1.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 21.4 mg | -100% |
| Thiamin (Vitamin B1) | 0.047 mg | 0.540 mg | -91% |
| Riboflavin (Vitamin B2) | 0.060 mg | 0.610 mg | -90% |
| Niacin (Vitamin B3) | 1.62 mg | 7.14 mg | -77% |
| Pantothenic acid (Vitamin B5) | 0.201 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.310 mg | 0.710 mg | -56% |
| Biotin (Vitamin B7) | 15.0 ug | 97.0 ug | -85% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 15.4 mg | 13.7 mg | +12% |
| Vitamin B-12 — Cobalamin | 0 ug | 2.14 ug | -100% |
| Vitamin A, RAE | 9.00 ug | 44.0 ug | -80% |
| Carotene, beta | 50.0 ug | 58.0 ug | -14% |
| Carotene, alpha | 6.00 ug | 30.0 ug | -80% |
| Vitamin E (alpha-tocopherol) | 2.91 mg | 4.25 mg | -32% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 23.0 mg | 357 mg | -94% |
| Iron, Fe | 2.06 mg | 1.28 mg | +61% |
| Magnesium, Mg | 110 mg | 41.0 mg | +168% |
| Phosphorus, P | 275 mg | 357 mg | -23% |
| Potassium, K | 393 mg | 286 mg | +37% |
| Sodium, Na | 763 mg | 842 mg | -9% |
| Zinc, Zn | 2.32 mg | 2.14 mg | +8% |
| Copper, Cu | 0.204 mg | 0.085 mg | +140% |
| Manganese, Mn | 0.772 mg | — | |
| Selenium, Se | 5.90 ug | 9.60 ug | -39% |
| Other Nutrients | |||
| Energy | 2237 kj | 1809 kj | +24% |
| Ash | 3.23 g | 4.05 g | -20% |
| Total Sugars | 0.300 g | 7.29 g | -96% |
| Sucrose | 0.300 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 45.5 g | — | |
| Fluoride, F | 0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 97.0 ug | -85% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 97.0 ug | -85% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 38.0 ug | -100% |
| Beta-carotene (Provitamin A) | 111 ug | 0 ug | |
| Vitamin A, IU | 182 IU | 250 IU | -27% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1115 ug | 643 ug | +73% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.140 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 6.58 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.240 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 2.54 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.340 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 4.15 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 1.46 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.30 ug | 1.10 ug | +291% |
| SFA 4:0 (Butyric acid) | 0.003 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.001 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.013 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.030 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.063 g | 0.001 g | +6200% |
| SFA 14:0 (Myristic acid) | 0.298 g | 0.033 g | +803% |
| SFA 15:0 (Pentadecanoic acid) | 0.015 g | — | |
| SFA 16:0 (Palmitic acid) | 12.6 g | 1.65 g | +665% |
| SFA 17:0 (Margaric acid) | 0.030 g | — | |
| SFA 18:0 (Stearic acid) | 1.35 g | 0.414 g | +225% |
| SFA 20:0 (Arachidic acid) | 0.106 g | — | |
| SFA 22:0 (Behenic acid) | 0.022 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.024 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.042 g | 0.026 g | +62% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.042 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.007 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.273 g | 3.47 g | -92% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.052 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 4.12 g | 5.74 g | -28% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.10 g | 5.43 g | -24% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.51 g | — | |
| PUFA 18:2 CLAs | 0.012 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | 0.314 g | -96% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.012 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.003 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.005 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| 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 | 0.273 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.273 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.127 g | — | |
| Fatty acids, total trans-polyenoic | 0.127 g | — | |
| Phytosterols | 0 mg | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 0 mg | — | |
| Beta-sitosterol | 0 mg | — | |
| Tryptophan (EAA) | 0.061 g | — | |
| Threonine (EAA) | 0.327 g | — | |
| Isoleucine (EAA, BCAA) | 0.312 g | — | |
| Leucine (EAA, BCAA) | 1.07 g | — | |
| Lysine (EAA) | 0.244 g | — | |
| Methionine (EAA) | 0.182 g | — | |
| Cystine (conditionally essential) | 0.157 g | — | |
| Phenylalanine (EAA) | 0.426 g | — | |
| Tyrosine (conditionally essential) | 0.353 g | — | |
| Valine (EAA, BCAA) | 0.439 g | — | |
| Arginine (conditionally essential) | 0.432 g | — | |
| Histidine (EAA) | 0.265 g | — | |
| Alanine | 0.651 g | — | |
| Aspartic acid | 0.604 g | — | |
| Glutamic acid | 1.63 g | — | |
| Glycine (conditionally essential) | 0.356 g | — | |
| Proline (conditionally essential) | 0.758 g | — | |
| Serine | 0.413 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | 0.400 mcg | — | |
* 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, regular (butter) flavor, made with palm oil nutrition facts Cheese puffs and twists, corn based, baked, low fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Fiber, total dietary +178% in Popcorn, microwave, regular (butter) flavor, made with palm oil Magnesium, Mg +168% in Popcorn, microwave, regular (butter) flavor, made with palm oil Copper, Cu +140% in Popcorn, microwave, regular (butter) flavor, made with palm oil Vitamin C, total ascorbic acid -100% in Popcorn, microwave, regular (butter) flavor, made with palm oil
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