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  6. Arepa vs. Cheese popcorn

Arepa vs. Cheese popcorn — In-Depth Nutrition Comparison

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A recap on differences between arepa and cheese popcorn

  • Arepa has less phosphorus, fiber, manganese, vitamin E, vitamin B12, vitamin B2, magnesium, and iron.
  • Cheese popcorn covers your daily phosphorus needs 35% more than arepa.
  • Arepa has less saturated fat.

Food varieties used in this article are Restaurant, Latino, arepa (unleavened cornmeal bread) and Snacks, popcorn, cheese-flavor.

Infographic

Arepa vs Cheese popcorn infographic
Infographic link

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.
Arepa
Arepa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 34% 23% 84% 47% 55% 155% 116% 93% 65%
Contains less SodiumSodium -69.6%
Contains more MagnesiumMagnesium +237%
Contains more CalciumCalcium +27%
Contains more PotassiumPotassium +196.6%
Contains more IronIron +115.4%
Contains more CopperCopper +366.7%
Contains more ZincZinc +151.3%
Contains more PhosphorusPhosphorus +208.5%
Contains more ManganeseManganese +514.7%
Contains more SeleniumSelenium +96.7%

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.
Arepa
Arepa
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 20% 5.8% 0% 18% 9.7% 17% 12% 25% 0% 8.8% 0% 2.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 2.7% 76% 0% 31% 56% 27% 28% 54% 66% 21% 8.3% 8.3%
Contains more Vitamin AVitamin A +662.5%
Contains more Vitamin EVitamin E +1217.2%
Contains more Vitamin B1Vitamin B1 +77.1%
Contains more Vitamin B2Vitamin B2 +473.8%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more Vitamin B5Vitamin B5 +128.2%
Contains more Vitamin B6Vitamin B6 +119.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +134.3%
Contains more CholineCholine +247.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arepa
Arepa
1
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
9% 33% 52% 3% 3%
Protein: 9.3 g
Fats: 33.2 g
Carbs: 51.6 g
Water: 2.5 g
Other: 3.4 g
Contains more WaterWater +1932%
Contains more ProteinProtein +69.7%
Contains more FatsFats +517.1%
Contains more CarbsCarbs +38.9%
Contains more OtherOther +183.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arepa
Arepa
1
54% 28% 18%
Saturated fat: Sat. Fat 2.902 g
Monounsaturated fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
20% 31% 49%
Saturated fat: Sat. Fat 6.41 g
Monounsaturated fat: Mono. Fat 9.7 g
Polyunsaturated fat: Poly. Fat 15.37 g
Contains less Sat. FatSaturated fat -54.7%
Contains more Mono. FatMonounsaturated fat +540.7%
Contains more Poly. FatPolyunsaturated fat +1454.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arepa Cheese popcorn
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Arepa Cheese popcorn DV% diff.
Polyunsaturated fat 0.989g 15.37g 96%
Fats 5.38g 33.2g 43%
Phosphorus 117mg 361mg 35%
Fiber 2.6g 9.9g 29%
Sodium 270mg 889mg 27%
Manganese 0.116mg 0.713mg 26%
Vitamin E 0.29mg 3.82mg 24%
Vitamin B12 0µg 0.53µg 22%
Monounsaturated fat 1.514g 9.7g 20%
Saturated fat 2.902g 6.41g 16%
Calories 219kcal 526kcal 15%
Iron 1.04mg 2.24mg 15%
Magnesium 27mg 91mg 15%
Vitamin B2 0.042mg 0.241mg 15%
Copper 0.03mg 0.14mg 12%
Selenium 6.1µg 12µg 11%
Zinc 0.8mg 2.01mg 11%
Vitamin B6 0.107mg 0.235mg 10%
Protein 5.48g 9.3g 8%
Vitamin A 61µg 8µg 6%
Potassium 88mg 261mg 5%
Vitamin B1 0.07mg 0.124mg 5%
Vitamin B5 0.202mg 0.461mg 5%
Carbs 37.14g 51.6g 5%
Vitamin B3 0.888mg 1.453mg 4%
Vitamin K 3.5µg 8.2µg 4%
Folate 11µg 3%
Calcium 89mg 113mg 2%
Cholesterol 5mg 11mg 2%
Choline 4.4mg 15.3mg 2%
Vitamin C 0.5mg 1%
Net carbs 34.54g 41.7g N/A
Sugar 0.87g 0.79g N/A
Trans fat 0.157g N/A
Tryptophan 0.048mg 0.094mg 0%
Threonine 0.193mg 0.417mg 0%
Isoleucine 0.207mg 0.402mg 0%
Leucine 0.671mg 1.024mg 0%
Lysine 0.228mg 0.443mg 0%
Methionine 0.131mg 0.191mg 0%
Phenylalanine 0.276mg 0.405mg 0%
Valine 0.276mg 0.489mg 0%
Histidine 0.166mg 0.252mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 0.825g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arepa Cheese popcorn
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
9%
Arepa
29%
Cheese popcorn
Minerals Daily Need Coverage Score
26%
Arepa
74%
Cheese popcorn

Comparison summary

Which food is lower in Sugar?
Cheese popcorn
Cheese popcorn is lower in Sugar (difference - 0.08g)
Which food is lower in glycemic index?
Cheese popcorn
Cheese popcorn is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Cheese popcorn
Cheese popcorn is relatively richer in minerals
Which food is richer in vitamins?
Cheese popcorn
Cheese popcorn is relatively richer in vitamins
Which food is lower in Cholesterol?
Arepa
Arepa is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Arepa
Arepa contains less Sodium (difference - 619mg)
Which food is lower in Saturated fat?
Arepa
Arepa is lower in Saturated fat (difference - 3.508g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/nutrients
  2. Cheese popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167960/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.