Snacks vs Formulated bar
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Formulated bar, high fiber, chewy, oats and chocolate is higher in more vitamins & minerals
Calories (kcal)
Snacks 384
Formulated bar 389
Protein (g)
Snacks 10.0
Formulated bar 5.00
Carbs (g)
Snacks 80.4
Formulated bar 69.8
Fat (g)
Snacks 2.93
Formulated bar 10.0
Fiber (g)
Snacks 3.40
Formulated bar 22.5
Quick answers
Which has more protein?
Snacks, pretzels, hard, plain, salted — 10.0g vs 5.00g per 100g.
Which has fewer calories?
Snacks, pretzels, hard, plain, salted — 384 vs 389 kcal per 100g.
Which is more nutrient-dense?
Formulated bar, high fiber, chewy, oats and chocolate 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 | Formulated bar | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 384 kcal | 389 kcal | -1% |
| Macronutrients | |||
| Water | 3.13 g | 12.0 g | -74% |
| Protein | 10.0 g | 5.00 g | +101% |
| Total lipid (fat) | 2.93 g | 10.0 g | -71% |
| Carbohydrate, by difference | 80.4 g | 69.8 g | +15% |
| Fiber, total dietary | 3.40 g | 22.5 g | -85% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.391 g | 3.40 g | -88% |
| Fatty acids, total monounsaturated | 0.727 g | 3.52 g | -79% |
| Fatty acids, total trans | 0.004 g | 0.007 g | -43% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.10 mg | 1.20 mg | +75% |
| Thiamin (Vitamin B1) | 0.424 mg | 0.688 mg | -38% |
| Riboflavin (Vitamin B2) | 0.332 mg | 0.091 mg | +265% |
| Niacin (Vitamin B3) | 5.27 mg | 7.90 mg | -33% |
| Pantothenic acid (Vitamin B5) | 0.322 mg | 1.75 mg | -82% |
| Vitamin B-6 — Pyridoxine | 0.074 mg | 0.963 mg | -92% |
| Biotin (Vitamin B7) | 166 ug | 35.0 ug | +374% |
| Folate, total (Vitamin B9) | 0 ug | 12.0 ug | -100% |
| Choline, total | 29.5 mg | 12.4 mg | +138% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.470 mg | 1.47 mg | -68% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 27.0 mg | 250 mg | -89% |
| Iron, Fe | 4.58 mg | 0.900 mg | +409% |
| Magnesium, Mg | 29.0 mg | 190 mg | -85% |
| Phosphorus, P | 128 mg | 419 mg | -69% |
| Potassium, K | 223 mg | 447 mg | -50% |
| Sodium, Na | 1240 mg | 237 mg | +423% |
| Zinc, Zn | 1.04 mg | 1.96 mg | -47% |
| Copper, Cu | 0.156 mg | 0.262 mg | -40% |
| Manganese, Mn | 1.01 mg | 3.41 mg | -70% |
| Selenium, Se | 4.40 ug | 8.90 ug | -51% |
| Other Nutrients | |||
| Energy | 1608 kj | 1629 kj | -1% |
| Ash | 3.51 g | 3.14 g | +12% |
| Total Sugars | 2.21 g | 25.0 g | -91% |
| Sucrose | — | 12.2 g | |
| Glucose | 0.690 g | 6.86 g | -90% |
| Fructose | 0.310 g | 1.57 g | -80% |
| Lactose | — | 0 g | |
| Maltose | 1.11 g | 4.31 g | -74% |
| Galactose | 0 g | 0.060 g | -100% |
| Starch | 72.6 g | 6.08 g | +1094% |
| Fluoride, F | — | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | 166 ug | 22.0 ug | +655% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 166 ug | 43.0 ug | +286% |
| Betaine | 50.0 mg | 3.30 mg | +1415% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 9.00 ug | 65.0 ug | -86% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.260 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.620 mg | 0.500 mg | +24% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | 0.020 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | 0.060 mg | -50% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.10 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.320 mg | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.80 ug | 2.60 ug | +8% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 5.20 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0.004 g | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | 0.059 g | -100% |
| SFA 10:0 (Capric acid) | 0.002 g | 0.066 g | -97% |
| SFA 12:0 (Lauric acid) | 0.001 g | 0.838 g | -100% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.310 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.320 g | 1.42 g | -77% |
| SFA 17:0 (Margaric acid) | 0.001 g | 0.002 g | -50% |
| SFA 18:0 (Stearic acid) | 0.050 g | 0.670 g | -93% |
| SFA 20:0 (Arachidic acid) | 0.010 g | 0.025 g | -60% |
| SFA 22:0 (Behenic acid) | 0.003 g | 0.007 g | -57% |
| SFA 24:0 (Lignoceric acid) | 0.004 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.023 g | -87% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.003 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.706 g | 3.48 g | -80% |
| 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 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.29 g | 2.33 g | -45% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.23 g | 2.09 g | -41% |
| 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 | 0.245 g | -74% |
| 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 | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 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 | 0.050 g | +94% |
| Threonine (EAA) | 0.250 g | 0.179 g | +40% |
| Isoleucine (EAA, BCAA) | 0.407 g | 0.192 g | +112% |
| Leucine (EAA, BCAA) | 0.757 g | 0.352 g | +115% |
| Lysine (EAA) | 0.257 g | 0.212 g | +21% |
| Methionine (EAA) | 0.177 g | 0.098 g | +81% |
| Cystine (conditionally essential) | 0.170 g | 0.113 g | +50% |
| Phenylalanine (EAA) | 0.520 g | 0.230 g | +126% |
| Tyrosine (conditionally essential) | 0.324 g | 0.143 g | +127% |
| Valine (EAA, BCAA) | 0.480 g | 0.286 g | +68% |
| Arginine (conditionally essential) | 0.363 g | 0.343 g | +6% |
| Histidine (EAA) | 0.220 g | 0.115 g | +91% |
| Alanine | 0.340 g | 0.288 g | +18% |
| Aspartic acid | 0.597 g | 0.437 g | +37% |
| Glutamic acid | 3.65 g | 0.788 g | +363% |
| Glycine (conditionally essential) | 0.417 g | 0.267 g | +56% |
| Proline (conditionally essential) | 1.20 g | 0.264 g | +354% |
| Serine | — | 0.228 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 3.00 mg | -100% |
| Theobromine | 0 mg | 24.0 mg | -100% |
| 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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