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  6. Bran cereal vs. Popcorn

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

Bran cereal vs 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.
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 103% 2.1% 29% 120% 87% 84% 153% 1% 145% 0%
Contains more MagnesiumMagnesium +151.4%
Contains more CalciumCalcium +5457.1%
Contains more PotassiumPotassium +210%
Contains more IronIron +451.7%
Contains more CopperCopper +296.9%
Contains more ZincZinc +302.6%
Contains more PhosphorusPhosphorus +221.2%
Contains more ManganeseManganese +565.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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 0% 3.3% 5.8% 0% 26% 19% 43% 31% 36% 0% 3% 23% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5120%
Contains more Vitamin EVitamin E +310.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2082.7%
Contains more Vitamin B2Vitamin B2 +3165.1%
Contains more Vitamin B3Vitamin B3 +541.2%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B6Vitamin B6 +7543.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +333.3%
Contains more FolateFolate +4125.8%
Contains more CholineCholine +133%

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
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Contains more OtherOther +294.4%
Contains more WaterWater +56.6%
~equal in Protein ~12.94g
~equal in Fats ~4.54g
~equal in Carbs ~77.78g

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
16% 24% 59%
Saturated fat: Sat. Fat 0.637 g
Monounsaturated fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
Contains less Sat. FatSaturated fat -42.1%
Contains more Poly. FatPolyunsaturated fat +15.9%
~equal in Monounsaturated fat ~0.95g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
58% 35% 3% 3%
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
98%
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 more SucroseSucrose +1733.3%
Contains more GlucoseGlucose +1428.6%
Contains more FructoseFructose +414.3%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +149.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bran cereal Popcorn DV% diff.
Vitamin B6 12mg 0.157mg 911%
Vitamin B12 18.8µg 0µg 783%
Folate 1310µg 31µg 320%
Manganese 7.41mg 1.113mg 274%
Vitamin B2 2.71mg 0.083mg 202%
Vitamin B1 2.27mg 0.104mg 181%
Iron 17.6mg 3.19mg 180%
Phosphorus 1150mg 358mg 113%
Copper 1.04mg 0.262mg 86%
Zinc 12.4mg 3.08mg 85%
Vitamin B3 14.8mg 2.308mg 78%
Fiber 29.3g 14.5g 59%
Vitamin A 522µg 10µg 57%
Magnesium 362mg 144mg 52%
Calcium 389mg 7mg 38%
Vitamin C 20mg 0mg 22%
Vitamin D 4.3µg 0µg 22%
Vitamin D 170IU 0IU 21%
Potassium 1020mg 329mg 20%
Selenium 9.4µg 0µg 17%
Starch 21.8g 54.4g 13%
Sodium 258mg 8mg 11%
Vitamin B5 1.06mg 0.51mg 11%
Calories 259kcal 387kcal 6%
Vitamin E 1.19mg 0.29mg 6%
Choline 49.4mg 21.2mg 5%
Vitamin K 5.2µg 1.2µg 3%
Polyunsaturated fat 2g 2.318g 2%
Saturated fat 1.1g 0.637g 2%
Carbs 74.24g 77.78g 1%
Fats 4.9g 4.54g 1%
Protein 13.14g 12.94g 0%
Net carbs 44.94g 63.28g N/A
Sugar 15.69g 0.87g N/A
Monounsaturated fat 0.89g 0.95g 0%
Tryptophan 0.22mg 0.085mg 0%
Threonine 0.38mg 0.452mg 0%
Isoleucine 0.35mg 0.431mg 0%
Leucine 0.7mg 1.473mg 0%
Lysine 0.35mg 0.338mg 0%
Methionine 0.17mg 0.252mg 0%
Phenylalanine 0.48mg 0.59mg 0%
Valine 0.52mg 0.607mg 0%
Histidine 0.28mg 0.367mg 0%
Fructose 0.36g 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran cereal 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
616%
Bran cereal
16%
Popcorn
Minerals Daily Need Coverage Score
335%
Bran cereal
72%
Popcorn

Comparison summary

Which food is lower in Sugar?
Popcorn
Popcorn is lower in Sugar (difference - 14.82g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 250mg)
Which food is lower in Saturated fat?
Popcorn
Popcorn is lower in Saturated fat (difference - 0.463g)
Which food is lower in glycemic index?
Popcorn
Popcorn is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Bran cereal
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal
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 ($)

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. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/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.