Corn nuts vs. Popcorn — In-Depth Nutrition Comparison
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A recap on 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.
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.
| 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% |
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.
| 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 | +∞% |
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% |
| Phosphorus | 283mg | 358mg | 11% |
| Zinc | 1.88mg | 3.08mg | 11% |
| Saturated fat | 2.58g | 0.637g | 9% |
| Protein | 9g | 12.94g | 8% |
| Folate | 0µg | 31µg | 8% |
| Magnesium | 109mg | 144mg | 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% |
| Vitamin B6 | 0.187mg | 0.157mg | 2% |
| Calories | 436kcal | 387kcal | 2% |
| Carbs | 71.7g | 77.78g | 2% |
| Vitamin E | 0.29mg | 2% | |
| Vitamin A | 17µg | 10µg | 1% |
| Vitamin K | 1.2µg | 1% | |
| Potassium | 286mg | 329mg | 1% |
| Calcium | 17mg | 7mg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +215% |
| Contains more OtherOther | +139.4% |
| Contains more ProteinProtein | +43.8% |
| Contains more WaterWater | +107.5% |
~equal in
Carbs
~77.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +674.7% |
| Contains more Poly. FatPolyunsaturated fat | +38.9% |
| Contains less Sat. FatSaturated fat | -75.3% |
