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Cheese popcorn vs. Golden Grahams Cereal — In-Depth Nutrition Comparison

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A recap on the differences between cheese popcorn and golden Grahams Cereal

  • Cheese popcorn has more phosphorus; however, golden Grahams Cereal is higher in vitamin B12, iron, vitamin B6, zinc, vitamin B3, vitamin B1, vitamin B2, folate, and manganese.
  • Golden Grahams Cereal covers your daily vitamin B12 needs 178% more than cheese popcorn.
  • Golden Grahams Cereal contains 3 times less phosphorus than cheese popcorn. Cheese popcorn contains 361mg of phosphorus, while golden Grahams Cereal contains 129mg.

Food varieties used in this article are Snacks, popcorn, cheese-flavor and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.

Infographic

Cheese popcorn vs Golden Grahams Cereal 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 65% 34% 23% 84% 47% 55% 155% 116% 93% 65%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 97% 18% 544% 69% 330% 55% 101% 241% 31%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +26.7%
Contains more PhosphorusPhosphorus +179.8%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +185.8%
Contains more IronIron +547.3%
Contains more CopperCopper +47.1%
Contains more ZincZinc +502%
Contains less SodiumSodium -13.2%
Contains more ManganeseManganese +159.2%

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 1.7% 2.7% 76% 0% 31% 56% 27% 28% 54% 66% 21% 8.3% 8.3%
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 65% 157% 13% 48% 300% 323% 302% 20% 372% 600% 5% 242% 8.3%
Contains more Vitamin EVitamin E +496.9%
Contains more Vitamin B5Vitamin B5 +36.4%
Contains more Vitamin KVitamin K +310%
Contains more Vitamin CVitamin C +3780%
Contains more Vitamin AVitamin A +5800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +867.7%
Contains more Vitamin B2Vitamin B2 +480.9%
Contains more Vitamin B3Vitamin B3 +1008.1%
Contains more Vitamin B6Vitamin B6 +586.4%
Contains more Vitamin B12Vitamin B12 +805.7%
Contains more FolateFolate +2836.4%
~equal in Choline ~15.2mg

All nutrients comparison - raw data values

Nutrient Cheese popcorn Golden Grahams Cereal DV% diff.
Vitamin B12 0.53µg 4.8µg 178%
Iron 2.24mg 14.5mg 153%
Vitamin B6 0.235mg 1.613mg 106%
Polyunsaturated fat 15.37g 1g 96%
Vitamin B3 1.453mg 16.1mg 92%
Zinc 2.01mg 12.1mg 92%
Vitamin B1 0.124mg 1.2mg 90%
Vitamin B2 0.241mg 1.4mg 89%
Folate 11µg 323µg 78%
Vitamin A 8µg 472µg 52%
Manganese 0.713mg 1.848mg 49%
Fats 33.2g 3.2g 46%
Phosphorus 361mg 129mg 33%
Saturated fat 6.41g 0.4g 27%
Calcium 113mg 323mg 21%
Vitamin C 0.5mg 19.4mg 21%
Vitamin E 3.82mg 0.64mg 21%
Monounsaturated fat 9.7g 1.6g 20%
Fiber 9.9g 5.6g 17%
Vitamin D 0IU 129IU 16%
Vitamin D 0µg 3.2µg 16%
Magnesium 91mg 26mg 15%
Selenium 12µg 5.6µg 12%
Carbs 51.6g 85.1g 11%
Calories 526kcal 374kcal 8%
Protein 9.3g 5.3g 8%
Copper 0.14mg 0.206mg 7%
Sodium 889mg 772mg 5%
Vitamin K 8.2µg 2µg 5%
Cholesterol 11mg 0mg 4%
Potassium 261mg 206mg 2%
Vitamin B5 0.461mg 0.338mg 2%
Net carbs 41.7g 79.5g N/A
Sugar 0.79g 35g N/A
Choline 15.3mg 15.2mg 0%
Tryptophan 0.094mg 0%
Threonine 0.417mg 0%
Isoleucine 0.402mg 0%
Leucine 1.024mg 0%
Lysine 0.443mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.405mg 0%
Valine 0.489mg 0%
Histidine 0.252mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 3% 85% 2% 4%
Protein: 5.3 g
Fats: 3.2 g
Carbs: 85.1 g
Water: 2.2 g
Other: 4.2 g
Contains more ProteinProtein +75.5%
Contains more FatsFats +937.5%
Contains more WaterWater +13.6%
Contains more CarbsCarbs +64.9%
Contains more OtherOther +23.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 6.41 g
Monounsaturated fat: Mono. Fat 9.7 g
Polyunsaturated fat: Poly. Fat 15.37 g
13% 53% 33%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 1.6 g
Polyunsaturated fat: Poly. Fat 1 g
Contains more Mono. FatMonounsaturated fat +506.3%
Contains more Poly. FatPolyunsaturated fat +1437%
Contains less Sat. FatSaturated fat -93.8%

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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.