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 487
Cheese puffs 432
Protein (g)
Snacks 6.51
Cheese puffs 8.50
Carbs (g)
Snacks 55.9
Cheese puffs 72.3
Fat (g)
Snacks 31.1
Cheese puffs 12.1
Fiber (g)
Snacks 3.80
Cheese puffs 3.60
Quick answers
Which has more protein?
Cheese puffs and twists, corn based, baked, low fat — 8.50g vs 6.51g per 100g.
Which has fewer calories?
Cheese puffs and twists, corn based, baked, low fat — 432 vs 487 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 | 487 kcal | 432 kcal | +13% |
| Macronutrients | |||
| Water | 2.48 g | 3.00 g | -17% |
| Protein | 6.51 g | 8.50 g | -23% |
| Total lipid (fat) | 31.1 g | 12.1 g | +157% |
| Carbohydrate, by difference | 55.9 g | 72.3 g | -23% |
| Fiber, total dietary | 3.80 g | 3.60 g | +6% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.00 g | 2.10 g | +91% |
| Fatty acids, total monounsaturated | 13.2 g | 3.50 g | +278% |
| Fatty acids, total trans | 0.124 g | — | |
| Cholesterol | 0 mg | 1.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 62.4 mg | 21.4 mg | +192% |
| Thiamin (Vitamin B1) | 0.221 mg | 0.540 mg | -59% |
| Riboflavin (Vitamin B2) | 0.119 mg | 0.610 mg | -80% |
| Niacin (Vitamin B3) | 4.96 mg | 7.14 mg | -31% |
| Pantothenic acid (Vitamin B5) | 0.850 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.375 mg | 0.710 mg | -47% |
| Biotin (Vitamin B7) | 64.0 ug | 97.0 ug | -34% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 11.5 mg | 13.7 mg | -16% |
| Vitamin B-12 — Cobalamin | 0 ug | 2.14 ug | -100% |
| Vitamin A, RAE | 20.0 ug | 44.0 ug | -55% |
| Carotene, beta | 203 ug | 58.0 ug | +250% |
| Carotene, alpha | 5.00 ug | 30.0 ug | -83% |
| Vitamin E (alpha-tocopherol) | 4.42 mg | 4.25 mg | +4% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 357 mg | -91% |
| Iron, Fe | 1.36 mg | 1.28 mg | +6% |
| Magnesium, Mg | 58.0 mg | 41.0 mg | +41% |
| Phosphorus, P | 145 mg | 357 mg | -59% |
| Potassium, K | 1186 mg | 286 mg | +315% |
| Sodium, Na | 545 mg | 842 mg | -35% |
| Zinc, Zn | 0.980 mg | 2.14 mg | -54% |
| Copper, Cu | 0.247 mg | 0.085 mg | +191% |
| Manganese, Mn | 0.385 mg | — | |
| Selenium, Se | 0.400 ug | 9.60 ug | -96% |
| Other Nutrients | |||
| Energy | 2038 kj | 1809 kj | +13% |
| Ash | 4.03 g | 4.05 g | = |
| Total Sugars | 5.47 g | 7.29 g | -25% |
| Starch | 48.9 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 64.0 ug | 97.0 ug | -34% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 64.0 ug | 97.0 ug | -34% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 38.0 ug | -100% |
| Beta-carotene (Provitamin A) | 60.0 ug | 0 ug | |
| Vitamin A, IU | 393 IU | 250 IU | +57% |
| Beta-cryptoxanthin (Provitamin A) | 130 ug | 0 ug | |
| Lycopene | 151 ug | 643 ug | -77% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.23 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 3.27 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.080 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.190 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.050 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.140 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 16.1 ug | 1.10 ug | +1364% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.005 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.010 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.004 g | 0.001 g | +300% |
| SFA 14:0 (Myristic acid) | 0.051 g | 0.033 g | +55% |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | — | |
| SFA 16:0 (Palmitic acid) | 2.80 g | 1.65 g | +69% |
| SFA 17:0 (Margaric acid) | 0.017 g | — | |
| SFA 18:0 (Stearic acid) | 0.798 g | 0.414 g | +93% |
| SFA 20:0 (Arachidic acid) | 0.109 g | — | |
| SFA 22:0 (Behenic acid) | 0.136 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.067 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.052 g | 0.026 g | +100% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.052 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.012 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 13.0 g | 3.47 g | +275% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 13.0 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.115 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.003 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 12.2 g | 5.74 g | +113% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 11.9 g | 5.43 g | +119% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 11.8 g | — | |
| PUFA 18:2 CLAs | 0.017 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.296 g | 0.314 g | -6% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.282 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.014 g | — | |
| PUFA 18:3i | 0.001 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.005 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.003 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.007 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.003 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.009 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 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 | = |
| Fatty acids, total trans-monoenoic | 0.021 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.021 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.103 g | — | |
| Fatty acids, total trans-polyenoic | 0.104 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 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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