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 381
Breakfast bars 464
Protein (g)
Popcorn 2.00
Breakfast bars 9.80
Carbs (g)
Popcorn 90.1
Breakfast bars 66.7
Fat (g)
Popcorn 1.40
Breakfast bars 17.6
Fiber (g)
Popcorn 2.50
Breakfast bars 3.10
Quick answers
Which has more protein?
Breakfast bars, oats, sugar, raisins, coconut (include granola bar) — 9.80g vs 2.00g per 100g.
Which has fewer calories?
Popcorn, sugar syrup/caramel, fat-free — 381 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 | 381 kcal | 464 kcal | -18% |
| Macronutrients | |||
| Water | 6.00 g | 4.10 g | +46% |
| Protein | 2.00 g | 9.80 g | -80% |
| Total lipid (fat) | 1.40 g | 17.6 g | -92% |
| Carbohydrate, by difference | 90.1 g | 66.7 g | +35% |
| Fiber, total dietary | 2.50 g | 3.10 g | -19% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.200 g | 12.7 g | -98% |
| Fatty acids, total monounsaturated | 0.260 g | 1.93 g | -87% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 1.00 mg | -100% |
| Thiamin (Vitamin B1) | 0.038 mg | 0.280 mg | -86% |
| Riboflavin (Vitamin B2) | 0.058 mg | 0.110 mg | -47% |
| Niacin (Vitamin B3) | 0.342 mg | 1.75 mg | -80% |
| Vitamin B-6 — Pyridoxine | 0.047 mg | 0.350 mg | -87% |
| Biotin (Vitamin B7) | 4.00 ug | 81.0 ug | -95% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 12.6 mg | 27.6 mg | -54% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 8.00 ug | -75% |
| Carotene, beta | 15.0 ug | 91.0 ug | -84% |
| Carotene, alpha | 10.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.130 mg | 0.820 mg | -84% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 60.0 mg | -70% |
| Iron, Fe | 0.800 mg | 3.18 mg | -75% |
| Magnesium, Mg | 27.0 mg | 101 mg | -73% |
| Phosphorus, P | 55.0 mg | 277 mg | -80% |
| Potassium, K | 110 mg | 326 mg | -66% |
| Sodium, Na | 286 mg | 251 mg | +14% |
| Zinc, Zn | 0.620 mg | 1.60 mg | -61% |
| Copper, Cu | 0.140 mg | 0.360 mg | -61% |
| Selenium, Se | 3.60 ug | 16.0 ug | -78% |
| Other Nutrients | |||
| Energy | 1593 kj | 1943 kj | -18% |
| Ash | 0.540 g | 1.80 g | -70% |
| Total Sugars | 64.7 g | 27.5 g | +135% |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 81.0 ug | -95% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 81.0 ug | -95% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 33.0 IU | 152 IU | -78% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 242 ug | 107 ug | +126% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.900 ug | 15.9 ug | -94% |
| 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) | 0.001 g | 2.36 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.167 g | 1.70 g | -90% |
| SFA 18:0 (Stearic acid) | 0.032 g | 0.562 g | -94% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.007 g | -57% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.257 g | 1.93 g | -87% |
| 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 | 0.634 g | 1.63 g | -61% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.588 g | 1.57 g | -63% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.046 g | 0.011 g | +318% |
| 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, sugar syrup/caramel, fat-free nutrition facts Breakfast bars, oats, sugar, raisins, coconut (include granola bar) nutrition facts Compare other foods →
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