Bran cereal vs. Popcorn — In-Depth Nutrition Comparison
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A recap on differences between Bran cereal and Popcorn
- Popcorn has less Vitamin B6, Vitamin B12, Folate, Manganese, Vitamin B2, Vitamin B1, Iron, Phosphorus, Copper, and Zinc.
- Bran cereal covers your daily Vitamin B6 needs 911% more than Popcorn.
Food varieties used in this article are Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Snacks, popcorn, air-popped.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+5457.1%
Contains
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Iron
+451.7%
Contains
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Magnesium
+151.4%
Contains
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Phosphorus
+221.2%
Contains
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Potassium
+210%
Contains
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Zinc
+302.6%
Contains
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Copper
+296.9%
Contains
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Manganese
+565.8%
Contains
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Selenium
+∞%
Contains
less
Sodium
-96.9%
Contains
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Calcium
+5457.1%
Contains
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Iron
+451.7%
Contains
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Magnesium
+151.4%
Contains
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Phosphorus
+221.2%
Contains
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Potassium
+210%
Contains
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Zinc
+302.6%
Contains
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Copper
+296.9%
Contains
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Manganese
+565.8%
Contains
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Selenium
+∞%
Contains
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Sodium
-96.9%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+791.3%
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Vitamin E
+310.3%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+2082.7%
Contains
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Vitamin B2
+3165.1%
Contains
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Vitamin B3
+541.2%
Contains
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Vitamin B5
+107.8%
Contains
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Vitamin B6
+7543.3%
Contains
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Folate
+4125.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+333.3%
Contains
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Vitamin A
+791.3%
Contains
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Vitamin E
+310.3%
Contains
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Vitamin D
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+2082.7%
Contains
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Vitamin B2
+3165.1%
Contains
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Vitamin B3
+541.2%
Contains
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Vitamin B5
+107.8%
Contains
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Vitamin B6
+7543.3%
Contains
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Folate
+4125.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+333.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+294.4%
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Water
+56.6%
Equal in Protein - 12.94
Equal in Fats - 4.54
Equal in Carbs - 77.78
Protein:
13.14 g
Fats:
4.9 g
Carbs:
74.24 g
Water:
2.12 g
Other:
5.6 g
Protein:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
Contains
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Other
+294.4%
Contains
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Water
+56.6%
Equal in Protein - 12.94
Equal in Fats - 4.54
Equal in Carbs - 77.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-42.1%
Contains
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Polyunsaturated fat
+15.9%
Equal in Monounsaturated Fat - 0.95
Saturated Fat:
1.1 g
Monounsaturated Fat:
0.89 g
Polyunsaturated fat:
2 g
Saturated Fat:
0.637 g
Monounsaturated Fat:
0.95 g
Polyunsaturated fat:
2.318 g
Contains
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Saturated Fat
-42.1%
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Polyunsaturated fat
+15.9%
Equal in Monounsaturated Fat - 0.95
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+1733.3%
Contains
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Glucose
+1428.6%
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Fructose
+414.3%
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Maltose
+∞%
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Starch
+149.5%
Starch:
21.8 g
Sucrose:
13.2 g
Glucose:
1.07 g
Fructose:
0.36 g
Lactose:
0 g
Maltose:
1.06 g
Galactose:
0 g
Starch:
54.4 g
Sucrose:
0.72 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+1733.3%
Contains
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Glucose
+1428.6%
Contains
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Fructose
+414.3%
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Maltose
+∞%
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Starch
+149.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 44.94g | 63.28g |
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| Protein | 13.14g | 12.94g |
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| Fats | 4.9g | 4.54g |
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| Carbs | 74.24g | 77.78g |
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| Calories | 259kcal | 387kcal |
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| Starch | 21.8g | 54.4g |
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| Fructose | 0.36g | 0.07g |
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| Sugar | 15.69g | 0.87g |
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| Fiber | 29.3g | 14.5g |
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| Calcium | 389mg | 7mg |
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| Iron | 17.6mg | 3.19mg |
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| Magnesium | 362mg | 144mg |
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| Phosphorus | 1150mg | 358mg |
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| Potassium | 1020mg | 329mg |
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| Sodium | 258mg | 8mg |
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| Zinc | 12.4mg | 3.08mg |
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| Copper | 1.04mg | 0.262mg |
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| Manganese | 7.41mg | 1.113mg |
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| Selenium | 9.4µg | 0µg |
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| Vitamin A | 1747IU | 196IU |
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| Vitamin A RAE | 522µg | 10µg |
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| Vitamin E | 1.19mg | 0.29mg |
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| Vitamin D | 170IU | 0IU |
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| Vitamin D | 4.3µg | 0µg |
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| Vitamin C | 20mg | 0mg |
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| Vitamin B1 | 2.27mg | 0.104mg |
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| Vitamin B2 | 2.71mg | 0.083mg |
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| Vitamin B3 | 14.8mg | 2.308mg |
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| Vitamin B5 | 1.06mg | 0.51mg |
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| Vitamin B6 | 12mg | 0.157mg |
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| Folate | 1310µg | 31µg |
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| Vitamin B12 | 18.8µg | 0µg |
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| Vitamin K | 5.2µg | 1.2µg |
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| Tryptophan | 0.22mg | 0.085mg |
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| Threonine | 0.38mg | 0.452mg |
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| Isoleucine | 0.35mg | 0.431mg |
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| Leucine | 0.7mg | 1.473mg |
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| Lysine | 0.35mg | 0.338mg |
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| Methionine | 0.17mg | 0.252mg |
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| Phenylalanine | 0.48mg | 0.59mg |
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| Valine | 0.52mg | 0.607mg |
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| Histidine | 0.28mg | 0.367mg |
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| Saturated Fat | 1.1g | 0.637g |
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| Monounsaturated Fat | 0.89g | 0.95g |
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| Polyunsaturated fat | 2g | 2.318g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
664%
17%
Minerals Daily Need Coverage Score
335%
72%
Comparison summary
Which food is lower in Sugar?
Popcorn is lower in Sugar (difference - 14.82g)
Which food contains less Sodium?
Popcorn contains less Sodium (difference - 250mg)
Which food is lower in Saturated Fat?
Popcorn is lower in Saturated Fat (difference - 0.463g)
Which food is lower in glycemic index?
Popcorn is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)