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Caramel popcorn vs. Cream of Wheat — In-Depth Nutrition Comparison

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A recap on the differences between caramel popcorn and cream of Wheat

  • Caramel popcorn is higher in manganese, copper, magnesium, phosphorus, fiber, and potassium, yet cream of Wheat is higher in vitamin B1, vitamin A, iron, and folate.
  • Caramel popcorn covers your daily manganese needs 33% more than cream of Wheat.
  • Caramel popcorn contains 18 times more potassium than cream of Wheat. While caramel popcorn contains 355mg of potassium, cream of Wheat contains only 20mg.

Food varieties used in this article are Snacks, popcorn, caramel-coated, with peanuts and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Caramel popcorn vs Cream of Wheat 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 57% 20% 31% 147% 99% 34% 54% 23% 100% 21%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 19% 1.8% 186% 14% 4.6% 7.7% 13% 0% 19%
Contains more MagnesiumMagnesium +1233.3%
Contains more PotassiumPotassium +1675%
Contains more CopperCopper +590.7%
Contains more ZincZinc +629.4%
Contains more PhosphorusPhosphorus +605.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +11.4%
Contains more IronIron +26.9%
Contains less SodiumSodium -42.4%
~equal in Calcium ~64mg

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 0% 1.3% 17% 0% 13% 29% 37% 14% 43% 0% 9.8% 12% 9.4%
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 0% 77% 0.4% 0% 58% 48% 58% 4.9% 71% 0% 0.25% 47% 0%
Contains more Vitamin EVitamin E +4150%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more Vitamin KVitamin K +3800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +5700%
Contains more Vitamin B1Vitamin B1 +354.9%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +55.4%
Contains more Vitamin B6Vitamin B6 +67%
Contains more FolateFolate +287.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Caramel popcorn Cream of Wheat DV% diff.
Manganese 0.764mg 0mg 33%
Copper 0.297mg 0.043mg 28%
Vitamin A 4µg 232µg 25%
Carbs 80.7g 13.08g 23%
Polyunsaturated fat 3.27g 0.134g 21%
Magnesium 80mg 6mg 18%
Calories 400kcal 62kcal 17%
Phosphorus 127mg 18mg 16%
Vitamin B1 0.051mg 0.232mg 15%
Fiber 3.8g 0.6g 13%
Iron 3.91mg 4.96mg 13%
Fats 7.8g 0.24g 12%
Folate 16µg 62µg 12%
Zinc 1.24mg 0.17mg 10%
Potassium 355mg 20mg 10%
Vitamin B6 0.185mg 0.309mg 10%
Protein 6.4g 1.84g 9%
Vitamin B3 1.99mg 3.093mg 7%
Monounsaturated fat 2.73g 0.033g 7%
Vitamin B2 0.126mg 0.21mg 6%
Vitamin E 0.85mg 0.02mg 6%
Saturated fat 1.04g 0.038g 5%
Vitamin B5 0.23mg 0.082mg 3%
Sodium 177mg 102mg 3%
Choline 17.3mg 3%
Vitamin K 3.9µg 0.1µg 3%
Selenium 3.9µg 3.5µg 1%
Net carbs 76.9g 12.48g N/A
Calcium 66mg 64mg 0%
Sugar 45.36g 0.07g N/A
Tryptophan 0.052mg 0.025mg 0%
Threonine 0.231mg 0.058mg 0%
Isoleucine 0.227mg 0.08mg 0%
Leucine 0.641mg 0.139mg 0%
Lysine 0.199mg 0.047mg 0%
Methionine 0.112mg 0.034mg 0%
Phenylalanine 0.32mg 0.099mg 0%
Valine 0.303mg 0.089mg 0%
Histidine 0.182mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 8% 81% 3% 2%
Protein: 6.4 g
Fats: 7.8 g
Carbs: 80.7 g
Water: 3.3 g
Other: 1.8 g
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more ProteinProtein +247.8%
Contains more FatsFats +3150%
Contains more CarbsCarbs +517%
Contains more OtherOther +309.1%
Contains more WaterWater +2457.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 39% 46%
Saturated fat: Sat. Fat 1.04 g
Monounsaturated fat: Mono. Fat 2.73 g
Polyunsaturated fat: Poly. Fat 3.27 g
19% 16% 65%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +8172.7%
Contains more Poly. FatPolyunsaturated fat +2340.3%
Contains less Sat. FatSaturated fat -96.3%

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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. Caramel popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167551/nutrients
  2. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.