Snacks vs Cheese puffs and twists
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors is higher in more vitamins & minerals
Calories (kcal)
Snacks 393
Cheese puffs 432
Protein (g)
Snacks 17.9
Cheese puffs 8.50
Carbs (g)
Snacks 59.6
Cheese puffs 72.3
Fat (g)
Snacks 9.23
Cheese puffs 12.1
Fiber (g)
Snacks 5.90
Cheese puffs 3.60
Quick answers
Which has more protein?
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors — 17.9g vs 8.50g per 100g.
Which has fewer calories?
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors — 393 vs 432 kcal per 100g.
Which is more nutrient-dense?
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors 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 | Snacks | Cheese puffs and twists | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 393 kcal | 432 kcal | -9% |
| Macronutrients | |||
| Water | 9.43 g | 3.00 g | +214% |
| Protein | 17.9 g | 8.50 g | +110% |
| Total lipid (fat) | 9.23 g | 12.1 g | -24% |
| Carbohydrate, by difference | 59.6 g | 72.3 g | -18% |
| Fiber, total dietary | 5.90 g | 3.60 g | +64% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.69 g | 2.10 g | +123% |
| Fatty acids, total monounsaturated | 2.50 g | 3.50 g | -29% |
| Fatty acids, total trans | 0.001 g | — | |
| Cholesterol | 0 mg | 1.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 19.3 mg | 21.4 mg | -10% |
| Thiamin (Vitamin B1) | 0.259 mg | 0.540 mg | -52% |
| Riboflavin (Vitamin B2) | 0.179 mg | 0.610 mg | -71% |
| Niacin (Vitamin B3) | 1.89 mg | 7.14 mg | -74% |
| Pantothenic acid (Vitamin B5) | 0.316 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.07 mg | 0.710 mg | +51% |
| Biotin (Vitamin B7) | 215 ug | 97.0 ug | +122% |
| Folate, total (Vitamin B9) | 70.0 ug | 0 ug | |
| Choline, total | 43.8 mg | 13.7 mg | +220% |
| Vitamin B-12 — Cobalamin | 3.22 ug | 2.14 ug | +50% |
| Vitamin A, RAE | 50.0 ug | 44.0 ug | +14% |
| Carotene, beta | 7.00 ug | 58.0 ug | -88% |
| Carotene, alpha | 3.00 ug | 30.0 ug | -90% |
| Vitamin E (alpha-tocopherol) | 10.3 mg | 4.25 mg | +142% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 434 mg | 357 mg | +22% |
| Iron, Fe | 5.20 mg | 1.28 mg | +306% |
| Magnesium, Mg | 86.0 mg | 41.0 mg | +110% |
| Phosphorus, P | 263 mg | 357 mg | -26% |
| Potassium, K | 300 mg | 286 mg | +5% |
| Sodium, Na | 486 mg | 842 mg | -42% |
| Zinc, Zn | 4.83 mg | 2.14 mg | +126% |
| Copper, Cu | 0.790 mg | 0.085 mg | +829% |
| Manganese, Mn | 1.11 mg | — | |
| Selenium, Se | 6.10 ug | 9.60 ug | -36% |
| Other Nutrients | |||
| Energy | 1644 kj | 1809 kj | -9% |
| Ash | 3.89 g | 4.05 g | -4% |
| Total Sugars | 27.3 g | 7.29 g | +274% |
| Starch | 6.64 g | — | |
| Fluoride, F | 0.400 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 144 ug | 97.0 ug | +48% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 264 ug | 97.0 ug | +172% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 50.0 ug | 38.0 ug | +32% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 179 IU | 250 IU | -28% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 64.0 ug | 643 ug | -90% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 1.70 ug | 1.10 ug | +55% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0.010 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.164 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.180 g | 0 g | |
| SFA 12:0 (Lauric acid) | 2.24 g | 0.001 g | +224100% |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.788 g | 0.033 g | +2288% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.895 g | 1.65 g | -46% |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.406 g | 0.414 g | -2% |
| SFA 20:0 (Arachidic acid) | 0.001 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.014 g | 0.026 g | -46% |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.48 g | 3.47 g | -29% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.003 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.27 g | 5.74 g | -78% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.22 g | 5.43 g | -77% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.045 g | 0.314 g | -86% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 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 | 11.0 mg | 0 mg | |
| Theobromine | 106 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.
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors nutrition facts Cheese puffs and twists, corn based, baked, low fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +829% in Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors Iron, Fe +306% in Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors Choline, total +220% in Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors Vitamin E (alpha-tocopherol) +142% in Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors
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