Snacks vs Breakfast bar
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Snacks, popcorn, cheese-flavor is higher in more vitamins & minerals
Calories (kcal)
Snacks 526
Breakfast bar 376
Protein (g)
Snacks 9.30
Breakfast bar 4.40
Carbs (g)
Snacks 51.6
Breakfast bar 72.8
Fat (g)
Snacks 33.2
Breakfast bar 7.50
Fiber (g)
Snacks 9.90
Breakfast bar 2.10
Quick answers
Which has more protein?
Snacks, popcorn, cheese-flavor — 9.30g vs 4.40g per 100g.
Which has fewer calories?
Breakfast bar, corn flake crust with fruit — 376 vs 526 kcal per 100g.
Which is more nutrient-dense?
Snacks, popcorn, cheese-flavor 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 | 526 kcal | 376 kcal | +40% |
| Macronutrients | |||
| Water | 2.50 g | 14.5 g | -83% |
| Protein | 9.30 g | 4.40 g | +111% |
| Total lipid (fat) | 33.2 g | 7.50 g | +343% |
| Carbohydrate, by difference | 51.6 g | 72.8 g | -29% |
| Fiber, total dietary | 9.90 g | 2.10 g | +371% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.41 g | 1.50 g | +327% |
| Fatty acids, total monounsaturated | 9.70 g | 5.00 g | +94% |
| Cholesterol | 11.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.500 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.124 mg | 1.00 mg | -88% |
| Riboflavin (Vitamin B2) | 0.241 mg | 1.10 mg | -78% |
| Niacin (Vitamin B3) | 1.45 mg | 13.5 mg | -89% |
| Pantothenic acid (Vitamin B5) | 0.461 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.235 mg | 1.40 mg | -83% |
| Biotin (Vitamin B7) | 11.0 ug | 108 ug | -90% |
| Folate, total (Vitamin B9) | 0 ug | 95.0 ug | -100% |
| Choline, total | 15.3 mg | 34.3 mg | -55% |
| Vitamin B-12 — Cobalamin | 0.530 ug | 0 ug | |
| Vitamin A, RAE | 8.00 ug | 608 ug | -99% |
| Carotene, beta | 62.0 ug | 0 ug | |
| Carotene, alpha | 40.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 3.82 mg | 0.760 mg | +403% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 113 mg | 41.0 mg | +176% |
| Iron, Fe | 2.24 mg | 4.86 mg | -54% |
| Magnesium, Mg | 91.0 mg | 27.0 mg | +237% |
| Phosphorus, P | 361 mg | 103 mg | +250% |
| Potassium, K | 261 mg | 197 mg | +32% |
| Sodium, Na | 889 mg | 337 mg | +164% |
| Zinc, Zn | 2.01 mg | 4.10 mg | -51% |
| Copper, Cu | 0.140 mg | 0.100 mg | +40% |
| Manganese, Mn | 0.713 mg | — | |
| Selenium, Se | 12.0 ug | 15.0 ug | -20% |
| Other Nutrients | |||
| Energy | 2203 kj | 1574 kj | +40% |
| Ash | 3.40 g | 0.800 g | +325% |
| Total Sugars | 0.790 g | 35.1 g | -98% |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 13.0 ug | -15% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | 174 ug | -94% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 1.00 ug | 608 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 140 IU | 2027 IU | -93% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1002 ug | 40.0 ug | +2405% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 8.20 ug | 13.8 ug | -41% |
| SFA 4:0 (Butyric acid) | 0.030 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.020 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.010 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.030 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.020 g | 0.002 g | +900% |
| SFA 14:0 (Myristic acid) | 0.220 g | 0.001 g | +21900% |
| SFA 16:0 (Palmitic acid) | 4.80 g | 0.860 g | +458% |
| SFA 18:0 (Stearic acid) | 1.28 g | 0.153 g | +737% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.100 g | 0.054 g | +85% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.60 g | 4.98 g | +93% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.023 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.003 g | -100% |
| Fatty acids, total polyunsaturated | 15.4 g | 0.900 g | +1608% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 14.5 g | 0.850 g | +1606% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.880 g | 0.056 g | +1471% |
| 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) | 0.094 g | — | |
| Threonine (EAA) | 0.417 g | — | |
| Isoleucine (EAA, BCAA) | 0.402 g | — | |
| Leucine (EAA, BCAA) | 1.02 g | — | |
| Lysine (EAA) | 0.443 g | — | |
| Methionine (EAA) | 0.191 g | — | |
| Cystine (conditionally essential) | 0.160 g | — | |
| Phenylalanine (EAA) | 0.405 g | — | |
| Tyrosine (conditionally essential) | 0.349 g | — | |
| Valine (EAA, BCAA) | 0.489 g | — | |
| Arginine (conditionally essential) | 0.391 g | — | |
| Histidine (EAA) | 0.252 g | — | |
| Alanine | 0.580 g | — | |
| Aspartic acid | 0.718 g | — | |
| Glutamic acid | 1.73 g | — | |
| Glycine (conditionally essential) | 0.308 g | — | |
| Proline (conditionally essential) | 0.743 g | — | |
| Serine | 0.446 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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