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 583
Cheese puffs 432
Protein (g)
Snacks 7.29
Cheese puffs 8.50
Carbs (g)
Snacks 45.1
Cheese puffs 72.3
Fat (g)
Snacks 43.5
Cheese puffs 12.1
Fiber (g)
Snacks 8.10
Cheese puffs 3.60
Quick answers
Which has more protein?
Cheese puffs and twists, corn based, baked, low fat — 8.50g vs 7.29g per 100g.
Which has fewer calories?
Cheese puffs and twists, corn based, baked, low fat — 432 vs 583 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 583 kcal | 432 kcal | +35% |
| Macronutrients | |||
| Water | 1.20 g | 3.00 g | -60% |
| Protein | 7.29 g | 8.50 g | -14% |
| Total lipid (fat) | 43.5 g | 12.1 g | +260% |
| Carbohydrate, by difference | 45.1 g | 72.3 g | -38% |
| Fiber, total dietary | 8.10 g | 3.60 g | +125% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.82 g | 2.10 g | +225% |
| Fatty acids, total monounsaturated | 9.81 g | 3.50 g | +180% |
| Cholesterol | 0 mg | 1.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.300 mg | 21.4 mg | -99% |
| Thiamin (Vitamin B1) | 0.134 mg | 0.540 mg | -75% |
| Riboflavin (Vitamin B2) | 0.057 mg | 0.610 mg | -91% |
| Niacin (Vitamin B3) | 1.20 mg | 7.14 mg | -83% |
| Pantothenic acid (Vitamin B5) | 0.230 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.109 mg | 0.710 mg | -85% |
| Biotin (Vitamin B7) | 25.0 ug | 97.0 ug | -74% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 12.6 mg | 13.7 mg | -8% |
| Vitamin B-12 — Cobalamin | 0 ug | 2.14 ug | -100% |
| Vitamin A, RAE | 8.00 ug | 44.0 ug | -82% |
| Carotene, beta | 70.0 ug | 58.0 ug | +21% |
| Carotene, alpha | 46.0 ug | 30.0 ug | +53% |
| Vitamin E (alpha-tocopherol) | 2.43 mg | 4.25 mg | -43% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 4.00 mg | 357 mg | -99% |
| Iron, Fe | 1.98 mg | 1.28 mg | +55% |
| Magnesium, Mg | 79.0 mg | 41.0 mg | +93% |
| Phosphorus, P | 199 mg | 357 mg | -44% |
| Potassium, K | 182 mg | 286 mg | -36% |
| Sodium, Na | 909 mg | 842 mg | +8% |
| Zinc, Zn | 3.10 mg | 2.14 mg | +45% |
| Copper, Cu | 0.162 mg | 0.085 mg | +91% |
| Manganese, Mn | 0.629 mg | — | |
| Selenium, Se | 2.20 ug | 9.60 ug | -77% |
| Other Nutrients | |||
| Energy | 2440 kj | 1809 kj | +35% |
| Ash | 2.90 g | 4.05 g | -28% |
| Total Sugars | 0.460 g | 7.29 g | -94% |
| Sucrose | 0.310 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 34.4 g | — | |
| Fluoride, F | 6.30 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | 97.0 ug | -74% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | 97.0 ug | -74% |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 38.0 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 154 IU | 250 IU | -38% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 829 ug | 643 ug | +29% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.160 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 24.9 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 5.99 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.250 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.10 ug | 1.10 ug | +273% |
| 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 | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.033 g | -100% |
| SFA 16:0 (Palmitic acid) | 4.61 g | 1.65 g | +179% |
| SFA 18:0 (Stearic acid) | 1.87 g | 0.414 g | +352% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.037 g | 0.026 g | +42% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.65 g | 3.47 g | +178% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.118 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 23.2 g | 5.74 g | +304% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 22.3 g | 5.43 g | +311% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.853 g | 0.314 g | +172% |
| 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) | 0.063 g | — | |
| Threonine (EAA) | 0.338 g | — | |
| Isoleucine (EAA, BCAA) | 0.323 g | — | |
| Leucine (EAA, BCAA) | 1.10 g | — | |
| Lysine (EAA) | 0.253 g | — | |
| Methionine (EAA) | 0.189 g | — | |
| Cystine (conditionally essential) | 0.163 g | — | |
| Phenylalanine (EAA) | 0.442 g | — | |
| Tyrosine (conditionally essential) | 0.366 g | — | |
| Valine (EAA, BCAA) | 0.455 g | — | |
| Arginine (conditionally essential) | 0.448 g | — | |
| Histidine (EAA) | 0.275 g | — | |
| Alanine | 0.674 g | — | |
| Aspartic acid | 0.626 g | — | |
| Glutamic acid | 1.69 g | — | |
| Glycine (conditionally essential) | 0.369 g | — | |
| Proline (conditionally essential) | 0.785 g | — | |
| Serine | 0.428 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 1.80 mg | — | |
| Choline from phosphatidylcholine | 7.90 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 5.60 mg | — | |
| Total Choline | 15.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 6.25 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, oil-popped, microwave, regular flavor, no trans fat nutrition facts Cheese puffs and twists, corn based, baked, low fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Fiber, total dietary +125% in Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat Vitamin B-12 — Cobalamin -100% in Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat Vitamin C, total ascorbic acid -99% in Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat Calcium, Ca -99% in Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat
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