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 381
Cheese puffs 432
Protein (g)
Snacks 9.10
Cheese puffs 8.50
Carbs (g)
Snacks 79.2
Cheese puffs 72.3
Fat (g)
Snacks 3.50
Cheese puffs 12.1
Fiber (g)
Snacks 2.80
Cheese puffs 3.60
Quick answers
Which has more protein?
Snacks, pretzels, hard, plain, made with enriched flour, unsalted — 9.10g vs 8.50g per 100g.
Which has fewer calories?
Snacks, pretzels, hard, plain, made with enriched flour, unsalted — 381 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 381 kcal | 432 kcal | -12% |
| Macronutrients | |||
| Water | 3.30 g | 3.00 g | +10% |
| Protein | 9.10 g | 8.50 g | +7% |
| Total lipid (fat) | 3.50 g | 12.1 g | -71% |
| Carbohydrate, by difference | 79.2 g | 72.3 g | +9% |
| Fiber, total dietary | 2.80 g | 3.60 g | -22% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.750 g | 2.10 g | -64% |
| Fatty acids, total monounsaturated | 1.36 g | 3.50 g | -61% |
| Cholesterol | 0 mg | 1.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 21.4 mg | -100% |
| Thiamin (Vitamin B1) | 0.461 mg | 0.540 mg | -15% |
| Riboflavin (Vitamin B2) | 0.623 mg | 0.610 mg | +2% |
| Niacin (Vitamin B3) | 5.25 mg | 7.14 mg | -26% |
| Pantothenic acid (Vitamin B5) | 0.288 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.116 mg | 0.710 mg | -84% |
| Biotin (Vitamin B7) | 171 ug | 97.0 ug | +76% |
| Folate, total (Vitamin B9) | 88.0 ug | 0 ug | |
| Choline, total | 23.5 mg | 13.7 mg | +72% |
| Vitamin B-12 — Cobalamin | 0 ug | 2.14 ug | -100% |
| Vitamin A, RAE | 0 ug | 44.0 ug | -100% |
| Carotene, beta | 0 ug | 58.0 ug | -100% |
| Carotene, alpha | 0 ug | 30.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.350 mg | 4.25 mg | -92% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 36.0 mg | 357 mg | -90% |
| Iron, Fe | 4.32 mg | 1.28 mg | +238% |
| Magnesium, Mg | 35.0 mg | 41.0 mg | -15% |
| Phosphorus, P | 113 mg | 357 mg | -68% |
| Potassium, K | 146 mg | 286 mg | -49% |
| Sodium, Na | 250 mg | 842 mg | -70% |
| Zinc, Zn | 0.850 mg | 2.14 mg | -60% |
| Copper, Cu | 0.264 mg | 0.085 mg | +211% |
| Manganese, Mn | 1.79 mg | — | |
| Selenium, Se | 5.80 ug | 9.60 ug | -40% |
| Other Nutrients | |||
| Energy | 1594 kj | 1809 kj | -12% |
| Ash | 4.90 g | 4.05 g | +21% |
| Total Sugars | 2.21 g | 7.29 g | -70% |
| Folic acid (Vitamin B9 — synthetic) | 83.0 ug | 97.0 ug | -14% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 233 ug | 97.0 ug | +140% |
| 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 | 0 IU | 250 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 643 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.900 ug | 1.10 ug | -18% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.010 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.010 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.030 g | 0.001 g | +2900% |
| SFA 14:0 (Myristic acid) | 0.020 g | 0.033 g | -39% |
| SFA 16:0 (Palmitic acid) | 0.470 g | 1.65 g | -72% |
| SFA 18:0 (Stearic acid) | 0.210 g | 0.414 g | -49% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.020 g | 0.026 g | -23% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.35 g | 3.47 g | -61% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.22 g | 5.74 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.15 g | 5.43 g | -79% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.060 g | 0.314 g | -81% |
| 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) | 0.109 g | — | |
| Threonine (EAA) | 0.259 g | — | |
| Isoleucine (EAA, BCAA) | 0.345 g | — | |
| Leucine (EAA, BCAA) | 0.636 g | — | |
| Lysine (EAA) | 0.221 g | — | |
| Methionine (EAA) | 0.164 g | — | |
| Cystine (conditionally essential) | 0.196 g | — | |
| Phenylalanine (EAA) | 0.453 g | — | |
| Tyrosine (conditionally essential) | 0.266 g | — | |
| Valine (EAA, BCAA) | 0.392 g | — | |
| Arginine (conditionally essential) | 0.349 g | — | |
| Histidine (EAA) | 0.201 g | — | |
| Alanine | 0.304 g | — | |
| Aspartic acid | 0.415 g | — | |
| Glutamic acid | 3.04 g | — | |
| Glycine (conditionally essential) | 0.327 g | — | |
| Proline (conditionally essential) | 1.02 g | — | |
| Serine | 0.447 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.
Snacks, pretzels, hard, plain, made with enriched flour, unsalted nutrition facts Cheese puffs and twists, corn based, baked, low fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Iron, Fe +238% in Snacks, pretzels, hard, plain, made with enriched flour, unsalted Copper, Cu +211% in Snacks, pretzels, hard, plain, made with enriched flour, unsalted Vitamin C, total ascorbic acid -100% in Snacks, pretzels, hard, plain, made with enriched flour, unsalted Vitamin B-12 — Cobalamin -100% in Snacks, pretzels, hard, plain, made with enriched flour, unsalted
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