Snacks vs Breakfast bars
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Snacks, granola bars, hard, plain is higher in more vitamins & minerals
Calories (kcal)
Snacks 471
Breakfast bars 464
Protein (g)
Snacks 10.1
Breakfast bars 9.80
Carbs (g)
Snacks 64.4
Breakfast bars 66.7
Fat (g)
Snacks 19.8
Breakfast bars 17.6
Fiber (g)
Snacks 5.30
Breakfast bars 3.10
Quick answers
Which has more protein?
Snacks, granola bars, hard, plain — 10.1g vs 9.80g per 100g.
Which has fewer calories?
Breakfast bars, oats, sugar, raisins, coconut (include granola bar) — 464 vs 471 kcal per 100g.
Which is more nutrient-dense?
Snacks, granola bars, hard, plain 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 | Breakfast bars | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 471 kcal | 464 kcal | +2% |
| Macronutrients | |||
| Water | 3.90 g | 4.10 g | -5% |
| Protein | 10.1 g | 9.80 g | +3% |
| Total lipid (fat) | 19.8 g | 17.6 g | +12% |
| Carbohydrate, by difference | 64.4 g | 66.7 g | -3% |
| Fiber, total dietary | 5.30 g | 3.10 g | +71% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.37 g | 12.7 g | -81% |
| Fatty acids, total monounsaturated | 4.38 g | 1.93 g | +127% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.900 mg | 1.00 mg | -10% |
| Thiamin (Vitamin B1) | 0.264 mg | 0.280 mg | -6% |
| Riboflavin (Vitamin B2) | 0.119 mg | 0.110 mg | +8% |
| Niacin (Vitamin B3) | 1.58 mg | 1.75 mg | -10% |
| Pantothenic acid (Vitamin B5) | 0.813 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.085 mg | 0.350 mg | -76% |
| Biotin (Vitamin B7) | 23.0 ug | 81.0 ug | -72% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 22.0 mg | 27.6 mg | -20% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 8.00 ug | -75% |
| Carotene, beta | 17.0 ug | 91.0 ug | -81% |
| Carotene, alpha | 6.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 2.09 mg | 0.820 mg | +155% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 61.0 mg | 60.0 mg | +2% |
| Iron, Fe | 2.95 mg | 3.18 mg | -7% |
| Magnesium, Mg | 97.0 mg | 101 mg | -4% |
| Phosphorus, P | 277 mg | 277 mg | = |
| Potassium, K | 336 mg | 326 mg | +3% |
| Sodium, Na | 294 mg | 251 mg | +17% |
| Zinc, Zn | 2.03 mg | 1.60 mg | +27% |
| Copper, Cu | 0.392 mg | 0.360 mg | +9% |
| Manganese, Mn | 1.78 mg | — | |
| Selenium, Se | 16.2 ug | 16.0 ug | +1% |
| Other Nutrients | |||
| Energy | 1972 kj | 1943 kj | +1% |
| Ash | 1.90 g | 1.80 g | +6% |
| Total Sugars | 28.6 g | 27.5 g | +4% |
| Folic acid (Vitamin B9 — synthetic) | 23.0 ug | 81.0 ug | -72% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 23.0 ug | 81.0 ug | -72% |
| Betaine | 6.90 mg | — | |
| 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 | 189 ug | 107 ug | +77% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 14.6 ug | 15.9 ug | -8% |
| 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) | 0.010 g | 6.14 g | -100% |
| SFA 14:0 (Myristic acid) | 0.010 g | 2.36 g | -100% |
| SFA 16:0 (Palmitic acid) | 1.54 g | 1.70 g | -9% |
| SFA 18:0 (Stearic acid) | 0.760 g | 0.562 g | +35% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | 0.007 g | +43% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.37 g | 1.93 g | +127% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.130 g | 0.001 g | +12900% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 12.1 g | 1.63 g | +637% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 12.0 g | 1.57 g | +662% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.060 g | 0.011 g | +445% |
| 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 | = |
| Tryptophan (EAA) | 0.177 g | — | |
| Threonine (EAA) | 0.264 g | — | |
| Isoleucine (EAA, BCAA) | 0.352 g | — | |
| Leucine (EAA, BCAA) | 0.724 g | — | |
| Lysine (EAA) | 0.400 g | — | |
| Methionine (EAA) | 0.177 g | — | |
| Cystine (conditionally essential) | 0.304 g | — | |
| Phenylalanine (EAA) | 0.479 g | — | |
| Tyrosine (conditionally essential) | 0.352 g | — | |
| Valine (EAA, BCAA) | 0.508 g | — | |
| Arginine (conditionally essential) | 0.674 g | — | |
| Histidine (EAA) | 0.216 g | — | |
| Alanine | 0.460 g | — | |
| Aspartic acid | 0.830 g | — | |
| Glutamic acid | 1.98 g | — | |
| Glycine (conditionally essential) | 0.499 g | — | |
| Proline (conditionally essential) | 0.518 g | — | |
| Serine | 0.470 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0.052 mg | — | |
| Genistein | 0.078 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.90 mg | — | |
| Choline from phosphatidylcholine | 14.0 mg | — | |
| Choline from phosphocholine | 0.300 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 4.20 mg | — | |
| Total Choline | 22.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 1.90 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.130 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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