Snacks 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)
Snacks 382
Breakfast bars 464
Protein (g)
Snacks 12.0
Breakfast bars 9.80
Carbs (g)
Snacks 77.9
Breakfast bars 66.7
Fat (g)
Snacks 4.20
Breakfast bars 17.6
Fiber (g)
Snacks 15.1
Breakfast bars 3.10
Quick answers
Which has more protein?
Snacks, popcorn, air-popped (Unsalted) — 12.0g vs 9.80g per 100g.
Which has fewer calories?
Snacks, popcorn, air-popped (Unsalted) — 382 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 | Snacks | Breakfast bars | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 382 kcal | 464 kcal | -18% |
| Macronutrients | |||
| Water | 4.10 g | 4.10 g | = |
| Protein | 12.0 g | 9.80 g | +22% |
| Total lipid (fat) | 4.20 g | 17.6 g | -76% |
| Carbohydrate, by difference | 77.9 g | 66.7 g | +17% |
| Fiber, total dietary | 15.1 g | 3.10 g | +387% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.570 g | 12.7 g | -96% |
| Fatty acids, total monounsaturated | 1.10 g | 1.93 g | -43% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 1.00 mg | -100% |
| Thiamin (Vitamin B1) | 0.203 mg | 0.280 mg | -28% |
| Riboflavin (Vitamin B2) | 0.283 mg | 0.110 mg | +157% |
| Niacin (Vitamin B3) | 1.94 mg | 1.75 mg | +11% |
| Pantothenic acid (Vitamin B5) | 0.420 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.245 mg | 0.350 mg | -30% |
| Biotin (Vitamin B7) | 23.0 ug | 81.0 ug | -72% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 27.6 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 8.00 ug | -87% |
| Carotene, beta | — | 91.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.820 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 60.0 mg | -83% |
| Iron, Fe | 2.66 mg | 3.18 mg | -16% |
| Magnesium, Mg | 131 mg | 101 mg | +30% |
| Phosphorus, P | 300 mg | 277 mg | +8% |
| Potassium, K | 301 mg | 326 mg | -8% |
| Sodium, Na | 4.00 mg | 251 mg | -98% |
| Zinc, Zn | 3.44 mg | 1.60 mg | +115% |
| Copper, Cu | 0.420 mg | 0.360 mg | +17% |
| Manganese, Mn | 0.943 mg | — | |
| Selenium, Se | 9.90 ug | 16.0 ug | -38% |
| Other Nutrients | |||
| Energy | 1598 kj | 1943 kj | -18% |
| Ash | 1.80 g | 1.80 g | = |
| Total Sugars | — | 27.5 g | |
| 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% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 27.0 IU | 152 IU | -82% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 107 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 15.9 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0.081 g | |
| SFA 8:0 (Caprylic acid) | — | 1.00 g | |
| SFA 10:0 (Capric acid) | — | 0.802 g | |
| SFA 12:0 (Lauric acid) | — | 6.14 g | |
| SFA 14:0 (Myristic acid) | — | 2.36 g | |
| SFA 16:0 (Palmitic acid) | 0.500 g | 1.70 g | -71% |
| SFA 18:0 (Stearic acid) | 0.070 g | 0.562 g | -88% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.007 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.10 g | 1.93 g | -43% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.001 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.90 g | 1.63 g | +16% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.84 g | 1.57 g | +17% |
| 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 | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.085 g | — | |
| Threonine (EAA) | 0.452 g | — | |
| Isoleucine (EAA, BCAA) | 0.431 g | — | |
| Leucine (EAA, BCAA) | 1.47 g | — | |
| Lysine (EAA) | 0.338 g | — | |
| Methionine (EAA) | 0.252 g | — | |
| Cystine (conditionally essential) | 0.217 g | — | |
| Phenylalanine (EAA) | 0.590 g | — | |
| Tyrosine (conditionally essential) | 0.488 g | — | |
| Valine (EAA, BCAA) | 0.607 g | — | |
| Arginine (conditionally essential) | 0.598 g | — | |
| Histidine (EAA) | 0.367 g | — | |
| Alanine | 0.900 g | — | |
| Aspartic acid | 0.836 g | — | |
| Glutamic acid | 2.26 g | — | |
| Glycine (conditionally essential) | 0.492 g | — | |
| Proline (conditionally essential) | 1.05 g | — | |
| Serine | 0.571 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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, popcorn, air-popped (Unsalted) nutrition facts Breakfast bars, oats, sugar, raisins, coconut (include granola bar) nutrition facts Compare other foods →
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