Corn nuts vs. Popcorn — In-Depth Nutrition Comparison

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A recap on the differences between corn nuts and popcorn

Corn nuts have more vitamin B1; however, popcorn is higher in manganese, fiber, iron, copper, zinc, phosphorus, and magnesium.
Popcorn covers your daily manganese needs 27% more than corn nuts.
Popcorn contains 75 times less sodium than corn nuts. Corn nuts contain 600mg of sodium, while popcorn contains 8mg.
The glycemic index of popcorn is higher.

Food varieties used in this article are Snacks, cornnuts, barbecue-flavor and Snacks, popcorn, air-popped.

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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.

Corn nuts

Popcorn

Contains more CalciumCalcium

+142.9%

Contains more MagnesiumMagnesium	+32.1%
Contains more PotassiumPotassium	+15%
Contains more IronIron	+87.6%
Contains more CopperCopper	+92.6%
Contains more ZincZinc	+63.8%
Contains more PhosphorusPhosphorus	+26.5%
Contains less SodiumSodium	-98.7%
Contains more ManganeseManganese	+128.5%

~equal in Selenium ~0µg

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.

Corn nuts

Popcorn

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+70%
Contains more Vitamin B1Vitamin B1	+236.5%
Contains more Vitamin B2Vitamin B2	+71.1%
Contains more Vitamin B6Vitamin B6	+19.1%

Contains more Vitamin B3Vitamin B3	+53.2%
Contains more Vitamin B5Vitamin B5	+36.4%
Contains more FolateFolate	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.487mg	1.113mg	27%
Sodium	600mg	8mg	26%
Fiber	8.4g	14.5g	24%
Starch		54.4g	22%
Vitamin B1	0.35mg	0.104mg	21%
Iron	1.7mg	3.19mg	19%
Monounsaturated fat	7.36g	0.95g	16%
Fats	14.3g	4.54g	15%
Copper	0.136mg	0.262mg	14%
Zinc	1.88mg	3.08mg	11%
Phosphorus	283mg	358mg	11%
Saturated fat	2.58g	0.637g	9%
Protein	9g	12.94g	8%
Magnesium	109mg	144mg	8%
Folate	0µg	31µg	8%
Polyunsaturated fat	3.22g	2.318g	6%
Vitamin B2	0.142mg	0.083mg	5%
Vitamin B3	1.507mg	2.308mg	5%
Choline		21.2mg	4%
Vitamin B5	0.374mg	0.51mg	3%
Calories	436kcal	387kcal	2%
Carbs	71.7g	77.78g	2%
Vitamin E		0.29mg	2%
Vitamin B6	0.187mg	0.157mg	2%
Calcium	17mg	7mg	1%
Potassium	286mg	329mg	1%
Vitamin A	17µg	10µg	1%
Vitamin K		1.2µg	1%
Protein per 100 calories	2.1g	3.3g	N/A
Calories per 10 g protein	484kcal	299kcal	N/A
Weight per 100 calories	23g	26g	N/A
Unsaturated / Saturated Fat ratio	4.1	5.1	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	63.3g	63.28g	N/A
Sugar		0.87g	N/A
Tryptophan		0.085mg	0%
Threonine		0.452mg	0%
Isoleucine		0.431mg	0%
Leucine		1.473mg	0%
Lysine		0.338mg	0%
Methionine		0.252mg	0%
Phenylalanine		0.59mg	0%
Valine		0.607mg	0%
Histidine		0.367mg	0%
Fructose		0.07g	0%