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 385
Cheese puffs 432
Protein (g)
Snacks 26.5
Cheese puffs 8.50
Carbs (g)
Snacks 53.2
Cheese puffs 72.3
Fat (g)
Snacks 7.35
Cheese puffs 12.1
Fiber (g)
Snacks 3.50
Cheese puffs 3.60
Quick answers
Which has more protein?
Snacks, soy chips or crisps, salted — 26.5g vs 8.50g per 100g.
Which has fewer calories?
Snacks, soy chips or crisps, salted — 385 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 | 385 kcal | 432 kcal | -11% |
| Macronutrients | |||
| Water | 8.50 g | 3.00 g | +183% |
| Protein | 26.5 g | 8.50 g | +212% |
| Total lipid (fat) | 7.35 g | 12.1 g | -39% |
| Carbohydrate, by difference | 53.2 g | 72.3 g | -27% |
| Fiber, total dietary | 3.50 g | 3.60 g | -3% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.10 g | 2.10 g | -48% |
| Fatty acids, total monounsaturated | 1.66 g | 3.50 g | -53% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 1.00 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 21.4 mg | -100% |
| Thiamin (Vitamin B1) | 0.333 mg | 0.540 mg | -38% |
| Riboflavin (Vitamin B2) | 0.349 mg | 0.610 mg | -43% |
| Niacin (Vitamin B3) | 2.98 mg | 7.14 mg | -58% |
| Pantothenic acid (Vitamin B5) | 1.39 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.513 mg | 0.710 mg | -28% |
| Biotin (Vitamin B7) | 240 ug | 97.0 ug | +147% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 111 mg | 13.7 mg | +709% |
| 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) | 1.01 mg | 4.25 mg | -76% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 171 mg | 357 mg | -52% |
| Iron, Fe | 5.20 mg | 1.28 mg | +306% |
| Magnesium, Mg | 170 mg | 41.0 mg | +315% |
| Phosphorus, P | 7.00 mg | 357 mg | -98% |
| Potassium, K | 7.00 mg | 286 mg | -98% |
| Sodium, Na | 842 mg | 842 mg | = |
| Zinc, Zn | 1.50 mg | 2.14 mg | -30% |
| Copper, Cu | 2.46 mg | 0.085 mg | +2789% |
| Manganese, Mn | 2.04 mg | — | |
| Selenium, Se | 12.1 ug | 9.60 ug | +26% |
| Other Nutrients | |||
| Energy | 1610 kj | 1809 kj | -11% |
| Ash | 4.50 g | 4.05 g | +11% |
| Total Sugars | 1.80 g | 7.29 g | -75% |
| Fluoride, F | 0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 240 ug | 97.0 ug | +147% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 240 ug | 97.0 ug | +147% |
| 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 E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.070 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 11.9 ug | 1.10 ug | +982% |
| 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 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.001 g | +100% |
| SFA 14:0 (Myristic acid) | 0.020 g | 0.033 g | -39% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.809 g | 1.65 g | -51% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.269 g | 0.414 g | -35% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.033 g | 0.026 g | +27% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.63 g | 3.47 g | -53% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 4.02 g | 5.74 g | -30% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.62 g | 5.43 g | -33% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.398 g | 0.314 g | +27% |
| 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 21:5 (Omega-3, Heneicosapentaenoic acid) | 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 | = |
| Phytosterols | 2.00 mg | — | |
| Tryptophan (EAA) | 0.376 g | — | |
| Threonine (EAA) | 1.13 g | — | |
| Isoleucine (EAA, BCAA) | 1.26 g | — | |
| Leucine (EAA, BCAA) | 2.14 g | — | |
| Lysine (EAA) | 1.68 g | — | |
| Methionine (EAA) | 0.384 g | — | |
| Cystine (conditionally essential) | 0.427 g | — | |
| Phenylalanine (EAA) | 1.37 g | — | |
| Tyrosine (conditionally essential) | 1.03 g | — | |
| Valine (EAA, BCAA) | 1.34 g | — | |
| Arginine (conditionally essential) | 2.07 g | — | |
| Histidine (EAA) | 0.704 g | — | |
| Alanine | 1.26 g | — | |
| Aspartic acid | 3.21 g | — | |
| Glutamic acid | 5.06 g | — | |
| Glycine (conditionally essential) | 1.21 g | — | |
| Proline (conditionally essential) | 1.50 g | — | |
| Serine | 1.50 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.
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