Snacks vs Cheese puffs and twists

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Cheese puffs and twists, corn based, baked, low fat is higher in more vitamins & minerals

Calories (kcal)

Snacks 387
Cheese puffs 432

Protein (g)

Snacks 12.9
Cheese puffs 8.50

Carbs (g)

Snacks 77.8
Cheese puffs 72.3

Fat (g)

Snacks 4.54
Cheese puffs 12.1

Fiber (g)

Snacks 14.5
Cheese puffs 3.60

Quick answers

Which has more protein?

Snacks, popcorn, air-popped — 12.9g vs 8.50g per 100g.

Which has fewer calories?

Snacks, popcorn, air-popped — 387 vs 432 kcal per 100g.

Which is more nutrient-dense?

Cheese puffs and twists, corn based, baked, low fat 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
Energy
Energy 387 kcal 432 kcal
Macronutrients
Water 3.32 g 3.00 g
Protein 12.9 g 8.50 g
Total lipid (fat) 4.54 g 12.1 g
Carbohydrate, by difference 77.8 g 72.3 g
Fiber, total dietary 14.5 g 3.60 g
Fats & Fatty Acids
Fatty acids, total saturated 0.637 g 2.10 g
Fatty acids, total monounsaturated 0.950 g 3.50 g
Cholesterol 0 mg 1.00 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 21.4 mg
Thiamin (Vitamin B1) 0.104 mg 0.540 mg
Riboflavin (Vitamin B2) 0.083 mg 0.610 mg
Niacin (Vitamin B3) 2.31 mg 7.14 mg
Pantothenic acid (Vitamin B5) 0.510 mg —
Vitamin B-6 — Pyridoxine 0.157 mg 0.710 mg
Biotin (Vitamin B7) 31.0 ug 97.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 21.2 mg 13.7 mg
Vitamin B-12 — Cobalamin 0 ug 2.14 ug
Vitamin A, RAE 10.0 ug 44.0 ug
Carotene, beta 89.0 ug 58.0 ug
Carotene, alpha 58.0 ug 30.0 ug
Vitamin E (alpha-tocopherol) 0.290 mg 4.25 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 7.00 mg 357 mg
Iron, Fe 3.19 mg 1.28 mg
Magnesium, Mg 144 mg 41.0 mg
Phosphorus, P 358 mg 357 mg
Potassium, K 329 mg 286 mg
Sodium, Na 8.00 mg 842 mg
Zinc, Zn 3.08 mg 2.14 mg
Copper, Cu 0.262 mg 0.085 mg
Manganese, Mn 1.11 mg —
Selenium, Se 0 ug 9.60 ug
Other Nutrients
Energy 1618 kj 1809 kj
Ash 1.42 g 4.05 g
Total Sugars 0.870 g 7.29 g
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 97.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 31.0 ug 97.0 ug
Betaine 0.800 mg —
Vitamin B-12, added 0 ug 0 ug
Retinol 0 ug 38.0 ug
Beta-carotene (Provitamin A) 0 ug 0 ug
Vitamin A, IU 196 IU 250 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 1450 ug 643 ug
Vitamin E, added 0 mg 0 mg
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 1.20 ug 1.10 ug
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 0.001 g
SFA 14:0 (Myristic acid) 0 g 0.033 g
SFA 15:0 (Pentadecanoic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.536 g 1.65 g
SFA 17:0 (Margaric acid) 0 g —
SFA 18:0 (Stearic acid) 0.076 g 0.414 g
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 0.026 g
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.931 g 3.47 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.014 g 0 g
MUFA 22:1 (Omega-9, Erucic acid family) 0 g 0 g
Fatty acids, total polyunsaturated 2.32 g 5.74 g
PUFA 18:2 (Omega-6, Linoleic acid) 2.26 g 5.43 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.054 g 0.314 g
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.

Snacks, popcorn, air-popped nutrition facts Cheese puffs and twists, corn based, baked, low fat nutrition facts Compare other foods →

Dig deeper — biggest differences

Fiber, total dietary +303% in Snacks, popcorn, air-popped Magnesium, Mg +251% in Snacks, popcorn, air-popped Copper, Cu +208% in Snacks, popcorn, air-popped Iron, Fe +149% in Snacks, popcorn, air-popped

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