Snacks vs Cheese puffs and twists
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR is higher in more vitamins & minerals
Calories (kcal)
Snacks 403
Cheese puffs 432
Protein (g)
Snacks 9.38
Cheese puffs 8.50
Carbs (g)
Snacks 66.7
Cheese puffs 72.3
Fat (g)
Snacks 10.9
Cheese puffs 12.1
Fiber (g)
Snacks 7.50
Cheese puffs 3.60
Quick answers
Which has more protein?
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR — 9.38g vs 8.50g per 100g.
Which has fewer calories?
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR — 403 vs 432 kcal per 100g.
Which is more nutrient-dense?
Snacks, NUTRI-GRAIN FRUIT AND NUT 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 | Snacks | Cheese puffs and twists | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 403 kcal | 432 kcal | -7% |
| Macronutrients | |||
| Water | 11.3 g | 3.00 g | +275% |
| Protein | 9.38 g | 8.50 g | +10% |
| Total lipid (fat) | 10.9 g | 12.1 g | -10% |
| Carbohydrate, by difference | 66.7 g | 72.3 g | -8% |
| Fiber, total dietary | 7.50 g | 3.60 g | +108% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.93 g | 2.10 g | -8% |
| Fatty acids, total monounsaturated | 5.70 g | 3.50 g | +63% |
| Cholesterol | 0 mg | 1.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | 21.4 mg | -99% |
| Thiamin (Vitamin B1) | 0.465 mg | 0.540 mg | -14% |
| Riboflavin (Vitamin B2) | 0.616 mg | 0.610 mg | +1% |
| Niacin (Vitamin B3) | 6.44 mg | 7.14 mg | -10% |
| Pantothenic acid (Vitamin B5) | 0.261 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.612 mg | 0.710 mg | -14% |
| Biotin (Vitamin B7) | 127 ug | 97.0 ug | +31% |
| Folate, total (Vitamin B9) | 109 ug | 0 ug | |
| Choline, total | 24.0 mg | 13.7 mg | +75% |
| Vitamin B-12 — Cobalamin | 1.16 ug | 2.14 ug | -46% |
| Vitamin A, RAE | 267 ug | 44.0 ug | +507% |
| Carotene, beta | 5.00 ug | 58.0 ug | -91% |
| Carotene, alpha | 0 ug | 30.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 3.72 mg | 4.25 mg | -12% |
| Vitamin D (D2 + D3) | 0.800 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 65.0 mg | 357 mg | -82% |
| Iron, Fe | 5.65 mg | 1.28 mg | +341% |
| Magnesium, Mg | 105 mg | 41.0 mg | +156% |
| Phosphorus, P | 290 mg | 357 mg | -19% |
| Potassium, K | 328 mg | 286 mg | +15% |
| Sodium, Na | 195 mg | 842 mg | -77% |
| Zinc, Zn | 3.28 mg | 2.14 mg | +53% |
| Copper, Cu | 0.436 mg | 0.085 mg | +413% |
| Manganese, Mn | 1.44 mg | — | |
| Selenium, Se | 11.3 ug | 9.60 ug | +18% |
| Other Nutrients | |||
| Energy | 1685 kj | 1809 kj | -7% |
| Ash | 1.72 g | 4.05 g | -58% |
| Total Sugars | 32.5 g | 7.29 g | +345% |
| Fluoride, F | 0.200 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | 97.0 ug | -81% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 203 ug | 97.0 ug | +109% |
| Vitamin B-12, added | 1.14 ug | 0 ug | |
| Retinol | 266 ug | 38.0 ug | +600% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 896 IU | 250 IU | +258% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 40.0 ug | 643 ug | -94% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.100 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 31.0 IU | 0 IU | |
| Vitamin K1 — Phylloquinone | 1.20 ug | 1.10 ug | +9% |
| SFA 4:0 (Butyric acid) | 0.001 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.004 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.050 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.041 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.561 g | 0.001 g | +56000% |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.175 g | 0.033 g | +430% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.766 g | 1.65 g | -54% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.328 g | 0.414 g | -21% |
| SFA 20:0 (Arachidic acid) | 0.005 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.034 g | 0.026 g | +31% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.66 g | 3.47 g | +63% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.007 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 | 2.58 g | 5.74 g | -55% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.52 g | 5.43 g | -54% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.061 g | 0.314 g | -81% |
| 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 22:4 (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 | = |
| 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.
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