Snacks vs Breakfast bar
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Breakfast bar, corn flake crust with fruit is higher in more vitamins & minerals
Calories (kcal)
Snacks 387
Breakfast bar 376
Protein (g)
Snacks 12.9
Breakfast bar 4.40
Carbs (g)
Snacks 77.8
Breakfast bar 72.8
Fat (g)
Snacks 4.54
Breakfast bar 7.50
Fiber (g)
Snacks 14.5
Breakfast bar 2.10
Quick answers
Which has more protein?
Snacks, popcorn, air-popped — 12.9g vs 4.40g per 100g.
Which has fewer calories?
Breakfast bar, corn flake crust with fruit — 376 vs 387 kcal per 100g.
Which is more nutrient-dense?
Breakfast bar, corn flake crust with fruit 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 bar | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 387 kcal | 376 kcal | +3% |
| Macronutrients | |||
| Water | 3.32 g | 14.5 g | -77% |
| Protein | 12.9 g | 4.40 g | +194% |
| Total lipid (fat) | 4.54 g | 7.50 g | -39% |
| Carbohydrate, by difference | 77.8 g | 72.8 g | +7% |
| Fiber, total dietary | 14.5 g | 2.10 g | +590% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.637 g | 1.50 g | -58% |
| Fatty acids, total monounsaturated | 0.950 g | 5.00 g | -81% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.104 mg | 1.00 mg | -90% |
| Riboflavin (Vitamin B2) | 0.083 mg | 1.10 mg | -92% |
| Niacin (Vitamin B3) | 2.31 mg | 13.5 mg | -83% |
| Pantothenic acid (Vitamin B5) | 0.510 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.157 mg | 1.40 mg | -89% |
| Biotin (Vitamin B7) | 31.0 ug | 108 ug | -71% |
| Folate, total (Vitamin B9) | 0 ug | 95.0 ug | -100% |
| Choline, total | 21.2 mg | 34.3 mg | -38% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 10.0 ug | 608 ug | -98% |
| Carotene, beta | 89.0 ug | 0 ug | |
| Carotene, alpha | 58.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.290 mg | 0.760 mg | -62% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 7.00 mg | 41.0 mg | -83% |
| Iron, Fe | 3.19 mg | 4.86 mg | -34% |
| Magnesium, Mg | 144 mg | 27.0 mg | +433% |
| Phosphorus, P | 358 mg | 103 mg | +248% |
| Potassium, K | 329 mg | 197 mg | +67% |
| Sodium, Na | 8.00 mg | 337 mg | -98% |
| Zinc, Zn | 3.08 mg | 4.10 mg | -25% |
| Copper, Cu | 0.262 mg | 0.100 mg | +162% |
| Manganese, Mn | 1.11 mg | — | |
| Selenium, Se | 0 ug | 15.0 ug | -100% |
| Other Nutrients | |||
| Energy | 1618 kj | 1574 kj | +3% |
| Ash | 1.42 g | 0.800 g | +77% |
| Total Sugars | 0.870 g | 35.1 g | -98% |
| Sucrose | 0.720 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 54.4 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 31.0 ug | 13.0 ug | +138% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 31.0 ug | 174 ug | -82% |
| Betaine | 0.800 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 608 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 196 IU | 2027 IU | -90% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1450 ug | 40.0 ug | +3525% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.20 ug | 13.8 ug | -91% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.002 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.536 g | 0.860 g | -38% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.076 g | 0.153 g | -50% |
| SFA 20:0 (Arachidic acid) | 0.016 g | — | |
| SFA 22:0 (Behenic acid) | 0.008 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | 0.054 g | -91% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.931 g | 4.98 g | -81% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.014 g | 0.023 g | -39% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.003 g | -100% |
| Fatty acids, total polyunsaturated | 2.32 g | 0.900 g | +158% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.26 g | 0.850 g | +166% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.054 g | 0.056 g | -4% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| 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 | = |
| 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 | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 2.40 mg | — | |
| Choline from phosphatidylcholine | 12.0 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 7.20 mg | — | |
| Total Choline | 21.0 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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