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Bran cereal vs. Cheese popcorn — In-Depth Nutrition Comparison

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Differences between bran cereal and cheese popcorn

  • Bran cereal is higher than cheese popcorn in vitamin B6, vitamin B12, folate, manganese, iron, vitamin B2, vitamin B1, phosphorus, copper, and zinc.
  • Bran cereal's daily need coverage for vitamin B6 is 905% higher.
  • Bran cereal has 119 times more folate than cheese popcorn. While bran cereal has 1310µg of folate, cheese popcorn has only 11µg.

The food types used in this comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original and Snacks, popcorn, cheese-flavor.

Infographic

Bran cereal vs Cheese popcorn 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 259% 117% 90% 660% 347% 338% 493% 34% 967% 51%
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 more MagnesiumMagnesium +297.8%
Contains more CalciumCalcium +244.2%
Contains more PotassiumPotassium +290.8%
Contains more IronIron +685.7%
Contains more CopperCopper +642.9%
Contains more ZincZinc +516.9%
Contains more PhosphorusPhosphorus +218.6%
Contains less SodiumSodium -71%
Contains more ManganeseManganese +939.3%
Contains more SeleniumSelenium +27.7%

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.
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 67% 174% 24% 65% 568% 625% 278% 64% 2769% 2350% 13% 983% 27%
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 CVitamin C +3900%
Contains more Vitamin AVitamin A +6425%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1730.6%
Contains more Vitamin B2Vitamin B2 +1024.5%
Contains more Vitamin B3Vitamin B3 +918.6%
Contains more Vitamin B5Vitamin B5 +129.9%
Contains more Vitamin B6Vitamin B6 +5006.4%
Contains more Vitamin B12Vitamin B12 +3447.2%
Contains more FolateFolate +11809.1%
Contains more CholineCholine +222.9%
Contains more Vitamin EVitamin E +221%
Contains more Vitamin KVitamin K +57.7%

All nutrients comparison - raw data values

Nutrient Bran cereal Cheese popcorn DV% diff.
Vitamin B6 12mg 0.235mg 905%
Vitamin B12 18.8µg 0.53µg 761%
Folate 1310µg 11µg 325%
Manganese 7.41mg 0.713mg 291%
Iron 17.6mg 2.24mg 192%
Vitamin B2 2.71mg 0.241mg 190%
Vitamin B1 2.27mg 0.124mg 179%
Phosphorus 1150mg 361mg 113%
Copper 1.04mg 0.14mg 100%
Zinc 12.4mg 2.01mg 94%
Polyunsaturated fat 2g 15.37g 89%
Vitamin B3 14.8mg 1.453mg 83%
Fiber 29.3g 9.9g 78%
Magnesium 362mg 91mg 65%
Vitamin A 522µg 8µg 57%
Fats 4.9g 33.2g 44%
Calcium 389mg 113mg 28%
Sodium 258mg 889mg 27%
Saturated fat 1.1g 6.41g 24%
Potassium 1020mg 261mg 22%
Monounsaturated fat 0.89g 9.7g 22%
Vitamin C 20mg 0.5mg 22%
Vitamin D 4.3µg 0µg 22%
Vitamin D 170IU 0IU 21%
Vitamin E 1.19mg 3.82mg 18%
Calories 259kcal 526kcal 13%
Vitamin B5 1.06mg 0.461mg 12%
Starch 21.8g 9%
Protein 13.14g 9.3g 8%
Carbs 74.24g 51.6g 8%
Choline 49.4mg 15.3mg 6%
Selenium 9.4µg 12µg 5%
Cholesterol 0mg 11mg 4%
Vitamin K 5.2µg 8.2µg 3%
Net carbs 44.94g 41.7g N/A
Sugar 15.69g 0.79g N/A
Tryptophan 0.22mg 0.094mg 0%
Threonine 0.38mg 0.417mg 0%
Isoleucine 0.35mg 0.402mg 0%
Leucine 0.7mg 1.024mg 0%
Lysine 0.35mg 0.443mg 0%
Methionine 0.17mg 0.191mg 0%
Phenylalanine 0.48mg 0.405mg 0%
Valine 0.52mg 0.489mg 0%
Histidine 0.28mg 0.252mg 0%
Fructose 0.36g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 5% 74% 2% 6%
Protein: 13.14 g
Fats: 4.9 g
Carbs: 74.24 g
Water: 2.12 g
Other: 5.6 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 ProteinProtein +41.3%
Contains more CarbsCarbs +43.9%
Contains more OtherOther +64.7%
Contains more FatsFats +577.6%
Contains more WaterWater +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 22% 50%
Saturated fat: Sat. Fat 1.1 g
Monounsaturated fat: Mono. Fat 0.89 g
Polyunsaturated fat: Poly. Fat 2 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 -82.8%
Contains more Mono. FatMonounsaturated fat +989.9%
Contains more Poly. FatPolyunsaturated fat +668.5%

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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. 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.