Snacks vs Breakfast bar
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Breakfast bar, corn flake crust with fruit is higher in more vitamins & minerals
Calories (kcal)
Snacks 384
Breakfast bar 376
Protein (g)
Snacks 10.0
Breakfast bar 4.40
Carbs (g)
Snacks 80.4
Breakfast bar 72.8
Fat (g)
Snacks 2.93
Breakfast bar 7.50
Fiber (g)
Snacks 3.40
Breakfast bar 2.10
Quick answers
Which has more protein?
Snacks, pretzels, hard, plain, salted — 10.0g vs 4.40g per 100g.
Which has fewer calories?
Breakfast bar, corn flake crust with fruit — 376 vs 384 kcal per 100g.
Which is more nutrient-dense?
Breakfast bar, corn flake crust with fruit 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 | 384 kcal | 376 kcal | +2% |
| Macronutrients | |||
| Water | 3.13 g | 14.5 g | -78% |
| Protein | 10.0 g | 4.40 g | +128% |
| Total lipid (fat) | 2.93 g | 7.50 g | -61% |
| Carbohydrate, by difference | 80.4 g | 72.8 g | +10% |
| Fiber, total dietary | 3.40 g | 2.10 g | +62% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.391 g | 1.50 g | -74% |
| Fatty acids, total monounsaturated | 0.727 g | 5.00 g | -85% |
| Fatty acids, total trans | 0.004 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.10 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.424 mg | 1.00 mg | -58% |
| Riboflavin (Vitamin B2) | 0.332 mg | 1.10 mg | -70% |
| Niacin (Vitamin B3) | 5.27 mg | 13.5 mg | -61% |
| Pantothenic acid (Vitamin B5) | 0.322 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.074 mg | 1.40 mg | -95% |
| Biotin (Vitamin B7) | 166 ug | 108 ug | +54% |
| Folate, total (Vitamin B9) | 0 ug | 95.0 ug | -100% |
| Choline, total | 29.5 mg | 34.3 mg | -14% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 608 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.470 mg | 0.760 mg | -38% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 27.0 mg | 41.0 mg | -34% |
| Iron, Fe | 4.58 mg | 4.86 mg | -6% |
| Magnesium, Mg | 29.0 mg | 27.0 mg | +7% |
| Phosphorus, P | 128 mg | 103 mg | +24% |
| Potassium, K | 223 mg | 197 mg | +13% |
| Sodium, Na | 1240 mg | 337 mg | +268% |
| Zinc, Zn | 1.04 mg | 4.10 mg | -75% |
| Copper, Cu | 0.156 mg | 0.100 mg | +56% |
| Manganese, Mn | 1.01 mg | — | |
| Selenium, Se | 4.40 ug | 15.0 ug | -71% |
| Other Nutrients | |||
| Energy | 1608 kj | 1574 kj | +2% |
| Ash | 3.51 g | 0.800 g | +339% |
| Total Sugars | 2.21 g | 35.1 g | -94% |
| Glucose | 0.690 g | — | |
| Fructose | 0.310 g | — | |
| Maltose | 1.11 g | — | |
| Galactose | 0 g | — | |
| Starch | 72.6 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 166 ug | 13.0 ug | +1177% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 166 ug | 174 ug | -5% |
| Betaine | 50.0 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 608 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 2027 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 9.00 ug | 40.0 ug | -77% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.260 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.620 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.10 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.320 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.80 ug | 13.8 ug | -80% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 5.20 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) | 0.002 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.001 g | 0.002 g | -50% |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.001 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.320 g | 0.860 g | -63% |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.050 g | 0.153 g | -67% |
| SFA 20:0 (Arachidic acid) | 0.010 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.054 g | -94% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.003 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.706 g | 4.98 g | -86% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.705 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.016 g | 0.023 g | -30% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0.003 g | -67% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.29 g | 0.900 g | +43% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.23 g | 0.850 g | +44% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.22 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.064 g | 0.056 g | +14% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.063 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:3i | 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 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic 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 22:4 (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 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.004 g | — | |
| Fatty acids, total trans-polyenoic | 0.004 g | — | |
| Tryptophan (EAA) | 0.097 g | — | |
| Threonine (EAA) | 0.250 g | — | |
| Isoleucine (EAA, BCAA) | 0.407 g | — | |
| Leucine (EAA, BCAA) | 0.757 g | — | |
| Lysine (EAA) | 0.257 g | — | |
| Methionine (EAA) | 0.177 g | — | |
| Cystine (conditionally essential) | 0.170 g | — | |
| Phenylalanine (EAA) | 0.520 g | — | |
| Tyrosine (conditionally essential) | 0.324 g | — | |
| Valine (EAA, BCAA) | 0.480 g | — | |
| Arginine (conditionally essential) | 0.363 g | — | |
| Histidine (EAA) | 0.220 g | — | |
| Alanine | 0.340 g | — | |
| Aspartic acid | 0.597 g | — | |
| Glutamic acid | 3.65 g | — | |
| Glycine (conditionally essential) | 0.417 g | — | |
| Proline (conditionally essential) | 1.20 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 9.80 mg | — | |
| Choline from phosphatidylcholine | 3.60 mg | — | |
| Choline from phosphocholine | 0.300 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 16.0 mg | — | |
| Total Choline | 30.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.500 mcg | — | |
* 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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