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  6. Corn chips vs. Popcorn

Corn chips vs. Popcorn — In-Depth Nutrition Comparison

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What are the differences between Corn chips and Popcorn?

  • Corn chips are higher in Vitamin E , yet Popcorn is higher in Fiber, Manganese, Iron, Phosphorus, Copper, Magnesium, and Zinc.
  • Corn chips' daily need coverage for Vitamin E is 46% more.
  • Corn chips have 64 times more Sodium than Popcorn. While Corn chips have 514mg of Sodium, Popcorn has only 8mg.

We used Snacks, corn-based, extruded, chips, plain and Snacks, popcorn, air-popped types in this article.

Infographic

Corn chips 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 51% 41% 13% 45% 34% 35% 83% 67% 43% 41%
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 CalciumCalcium +1871.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +128.5%
Contains more IronIron +165.8%
Contains more CopperCopper +159.4%
Contains more ZincZinc +138.8%
Contains more PhosphorusPhosphorus +84.5%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +234.2%

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 0% 4.1% 145% 0% 12% 18% 16% 11% 39% 0% 16% 6% 6.6%
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% 12% 5.8% 0% 26% 19% 43% 31% 36% 0% 3% 23% 12%
Contains more Vitamin E Vitamin E +2393.1%
Contains more Vitamin KVitamin K +425%
Contains more Vitamin AVitamin A +184.1%
Contains more Vitamin B1Vitamin B1 +121.3%
Contains more Vitamin B3Vitamin B3 +174.1%
Contains more Vitamin B5Vitamin B5 +168.4%
Contains more FolateFolate +287.5%
Contains more CholineCholine +75.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.083mg
~equal in Vitamin B6 ~0.157mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 33% 57% 3%
Protein: 6.17 g
Fats: 33.36 g
Carbs: 56.9 g
Water: 1.07 g
Other: 2.5 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 FatsFats +634.8%
Contains more OtherOther +76.1%
Contains more ProteinProtein +109.7%
Contains more CarbsCarbs +36.7%
Contains more WaterWater +210.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 31% 55%
Saturated Fat: Sat. Fat 4.331 g
Monounsaturated Fat: Mono. Fat 9.134 g
Polyunsaturated fat: Poly. Fat 16.438 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 more Mono. FatMonounsaturated Fat +861.5%
Contains more Poly. FatPolyunsaturated fat +609.1%
Contains less Sat. FatSaturated Fat -85.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 51.36 g
Sucrose: 0.27 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 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 +166.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~54.4g
~equal in Lactose ~0g
~equal in Maltose ~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.
Corn chips Popcorn
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Corn chips Popcorn Opinion
Calories 538kcal 387kcal Corn chips
Protein 6.17g 12.94g Popcorn
Fats 33.36g 4.54g Corn chips
Net carbs 52.9g 63.28g Popcorn
Carbs 56.9g 77.78g Popcorn
Magnesium 72mg 144mg Popcorn
Calcium 138mg 7mg Corn chips
Potassium 144mg 329mg Popcorn
Iron 1.2mg 3.19mg Popcorn
Sugar 0.27g 0.87g Corn chips
Fiber 4g 14.5g Popcorn
Copper 0.101mg 0.262mg Popcorn
Zinc 1.29mg 3.08mg Popcorn
Starch 51.36g 54.4g Popcorn
Phosphorus 194mg 358mg Popcorn
Sodium 514mg 8mg Popcorn
Vitamin A 69IU 196IU Popcorn
Vitamin A RAE 3µg 10µg Popcorn
Vitamin E 7.23mg 0.29mg Corn chips
Manganese 0.333mg 1.113mg Popcorn
Selenium 7.6µg 0µg Corn chips
Vitamin B1 0.047mg 0.104mg Popcorn
Vitamin B2 0.078mg 0.083mg Popcorn
Vitamin B3 0.842mg 2.308mg Popcorn
Vitamin B5 0.19mg 0.51mg Popcorn
Vitamin B6 0.167mg 0.157mg Corn chips
Vitamin K 6.3µg 1.2µg Corn chips
Folate 8µg 31µg Popcorn
Trans Fat 0.088g Popcorn
Choline 12.1mg 21.2mg Popcorn
Saturated Fat 4.331g 0.637g Popcorn
Monounsaturated Fat 9.134g 0.95g Corn chips
Polyunsaturated fat 16.438g 2.318g Corn chips
Tryptophan 0.046mg 0.085mg Popcorn
Threonine 0.246mg 0.452mg Popcorn
Isoleucine 0.235mg 0.431mg Popcorn
Leucine 0.803mg 1.473mg Popcorn
Lysine 0.185mg 0.338mg Popcorn
Methionine 0.137mg 0.252mg Popcorn
Phenylalanine 0.322mg 0.59mg Popcorn
Valine 0.331mg 0.607mg Popcorn
Histidine 0.2mg 0.367mg Popcorn
Fructose 0g 0.07g Popcorn
Omega-3 - EPA 0.006g 0g Corn chips
Omega-3 - ALA 0.264g Corn chips
Omega-3 - Eicosatrienoic acid 0.006g Corn chips
Omega-6 - Gamma-linoleic acid 0.013g 0g Corn chips
Omega-6 - Eicosadienoic acid 0.007g 0g Corn chips
Omega-6 - Linoleic acid 16.036g Corn chips

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn chips 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
21%
Corn chips
16%
Popcorn
Minerals Daily Need Coverage Score
45%
Corn chips
72%
Popcorn

Comparison summary

Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 506mg)
Which food is lower in Saturated Fat?
Popcorn
Popcorn is lower in Saturated Fat (difference - 3.694g)
Which food is richer in minerals?
Popcorn
Popcorn is relatively richer in minerals
Which food is richer in vitamins?
Popcorn
Popcorn is relatively richer in vitamins
Which food is lower in Sugar?
Corn chips
Corn chips is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Corn chips
Corn chips is lower in glycemic index (difference - 20)
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. Corn chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167537/nutrients
  2. 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.