Popcorn vs Formulated bar
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Formulated bar, high fiber, chewy, oats and chocolate is higher in more vitamins & minerals
Calories (kcal)
Popcorn 535
Formulated bar 389
Protein (g)
Popcorn 8.38
Formulated bar 5.00
Carbs (g)
Popcorn 57.3
Formulated bar 69.8
Fat (g)
Popcorn 30.2
Formulated bar 10.0
Fiber (g)
Popcorn 10.0
Formulated bar 22.5
Quick answers
Which has more protein?
Popcorn, microwave, regular (butter) flavor, made with palm oil — 8.38g vs 5.00g per 100g.
Which has fewer calories?
Formulated bar, high fiber, chewy, oats and chocolate — 389 vs 535 kcal per 100g.
Which is more nutrient-dense?
Formulated bar, high fiber, chewy, oats and 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 | Popcorn | Formulated bar | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 535 kcal | 389 kcal | +38% |
| Macronutrients | |||
| Water | 0.900 g | 12.0 g | -93% |
| Protein | 8.38 g | 5.00 g | +68% |
| Total lipid (fat) | 30.2 g | 10.0 g | +202% |
| Carbohydrate, by difference | 57.3 g | 69.8 g | -18% |
| Fiber, total dietary | 10.0 g | 22.5 g | -56% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.6 g | 3.40 g | +330% |
| Fatty acids, total monounsaturated | 10.5 g | 3.52 g | +199% |
| Fatty acids, total trans | 0.853 g | 0.007 g | +12086% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 1.20 mg | -100% |
| Thiamin (Vitamin B1) | 0.047 mg | 0.688 mg | -93% |
| Riboflavin (Vitamin B2) | 0.060 mg | 0.091 mg | -34% |
| Niacin (Vitamin B3) | 1.62 mg | 7.90 mg | -80% |
| Pantothenic acid (Vitamin B5) | 0.201 mg | 1.75 mg | -89% |
| Vitamin B-6 — Pyridoxine | 0.310 mg | 0.963 mg | -68% |
| Biotin (Vitamin B7) | 15.0 ug | 35.0 ug | -57% |
| Folate, total (Vitamin B9) | 0 ug | 12.0 ug | -100% |
| Choline, total | 15.4 mg | 12.4 mg | +24% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 9.00 ug | 0 ug | |
| Carotene, beta | 50.0 ug | 0 ug | |
| Carotene, alpha | 6.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 2.91 mg | 1.47 mg | +98% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 23.0 mg | 250 mg | -91% |
| Iron, Fe | 2.06 mg | 0.900 mg | +129% |
| Magnesium, Mg | 110 mg | 190 mg | -42% |
| Phosphorus, P | 275 mg | 419 mg | -34% |
| Potassium, K | 393 mg | 447 mg | -12% |
| Sodium, Na | 763 mg | 237 mg | +222% |
| Zinc, Zn | 2.32 mg | 1.96 mg | +18% |
| Copper, Cu | 0.204 mg | 0.262 mg | -22% |
| Manganese, Mn | 0.772 mg | 3.41 mg | -77% |
| Selenium, Se | 5.90 ug | 8.90 ug | -34% |
| Other Nutrients | |||
| Energy | 2237 kj | 1629 kj | +37% |
| Ash | 3.23 g | 3.14 g | +3% |
| Total Sugars | 0.300 g | 25.0 g | -99% |
| Sucrose | 0.300 g | 12.2 g | -98% |
| Glucose | 0 g | 6.86 g | -100% |
| Fructose | 0 g | 1.57 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 4.31 g | -100% |
| Galactose | 0 g | 0.060 g | -100% |
| Starch | 45.5 g | 6.08 g | +648% |
| Fluoride, F | 0 ug | 0 ug | = |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 22.0 ug | -32% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 43.0 ug | -65% |
| Betaine | — | 3.30 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 111 ug | 0 ug | |
| Vitamin A, IU | 182 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1115 ug | 65.0 ug | +1615% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.140 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 6.58 mg | 0.500 mg | +1216% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.240 mg | 0.020 mg | +1100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 2.54 mg | 0.060 mg | +4133% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.340 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 4.15 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 1.46 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.30 ug | 2.60 ug | +65% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.003 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.001 g | 0.004 g | -75% |
| SFA 8:0 (Caprylic acid) | 0.013 g | 0.059 g | -78% |
| SFA 10:0 (Capric acid) | 0.030 g | 0.066 g | -55% |
| SFA 12:0 (Lauric acid) | 0.063 g | 0.838 g | -92% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.298 g | 0.310 g | -4% |
| SFA 15:0 (Pentadecanoic acid) | 0.015 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 12.6 g | 1.42 g | +792% |
| SFA 17:0 (Margaric acid) | 0.030 g | 0.002 g | +1400% |
| SFA 18:0 (Stearic acid) | 1.35 g | 0.670 g | +101% |
| SFA 20:0 (Arachidic acid) | 0.106 g | 0.025 g | +324% |
| SFA 22:0 (Behenic acid) | 0.022 g | 0.007 g | +214% |
| SFA 24:0 (Lignoceric acid) | 0.024 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.042 g | 0.023 g | +83% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.042 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.007 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.273 g | 3.48 g | -92% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.052 g | 0.023 g | +126% |
| 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 | 0 g | = |
| Fatty acids, total polyunsaturated | 4.12 g | 2.33 g | +77% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 4.10 g | 2.09 g | +96% |
| 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 | 0.245 g | -95% |
| 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 | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | 0 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 | 0.050 g | +22% |
| Threonine (EAA) | 0.327 g | 0.179 g | +83% |
| Isoleucine (EAA, BCAA) | 0.312 g | 0.192 g | +63% |
| Leucine (EAA, BCAA) | 1.07 g | 0.352 g | +203% |
| Lysine (EAA) | 0.244 g | 0.212 g | +15% |
| Methionine (EAA) | 0.182 g | 0.098 g | +86% |
| Cystine (conditionally essential) | 0.157 g | 0.113 g | +39% |
| Phenylalanine (EAA) | 0.426 g | 0.230 g | +85% |
| Tyrosine (conditionally essential) | 0.353 g | 0.143 g | +147% |
| Valine (EAA, BCAA) | 0.439 g | 0.286 g | +53% |
| Arginine (conditionally essential) | 0.432 g | 0.343 g | +26% |
| Histidine (EAA) | 0.265 g | 0.115 g | +130% |
| Alanine | 0.651 g | 0.288 g | +126% |
| Aspartic acid | 0.604 g | 0.437 g | +38% |
| Glutamic acid | 1.63 g | 0.788 g | +107% |
| Glycine (conditionally essential) | 0.356 g | 0.267 g | +33% |
| Proline (conditionally essential) | 0.758 g | 0.264 g | +187% |
| Serine | 0.413 g | 0.228 g | +81% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 3.00 mg | -100% |
| Theobromine | 0 mg | 24.0 mg | -100% |
| 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 Formulated bar, high fiber, chewy, oats and chocolate nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +222% in Popcorn, microwave, regular (butter) flavor, made with palm oil Iron, Fe +129% 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 Folate, total (Vitamin B9) -100% in Popcorn, microwave, regular (butter) flavor, made with palm oil
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