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  6. Corn nuts vs. Popcorn

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.

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

Infographic

Corn nuts 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.
Corn nuts
Corn nuts
1
:
9
Popcorn
Popcorn
Contains more Calcium +142.9%
Contains more Iron +87.6%
Contains more Magnesium +32.1%
Contains more Phosphorus +26.5%
Contains more Potassium +15%
Contains less Sodium -98.7%
Contains more Zinc +63.8%
Contains more Copper +92.6%
Contains more Manganese +128.5%
Corn nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 78% 122% 26% 79% 52% 46% 64% 0%
Popcorn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 120% 103% 154% 30% 2% 85% 88% 146% 0%
Contains more Calcium +142.9%
Contains more Iron +87.6%
Contains more Magnesium +32.1%
Contains more Phosphorus +26.5%
Contains more Potassium +15%
Contains less Sodium -98.7%
Contains more Zinc +63.8%
Contains more Copper +92.6%
Contains more Manganese +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.
Corn nuts
Corn nuts
5
:
6
Popcorn
Popcorn
Contains more Vitamin A +72.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +236.5%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B6 +19.1%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B5 +36.4%
Contains more Folate +∞%
Corn nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 2% 88% 33% 29% 23% 44% 0% 0% 0%
Popcorn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 6% 0% 0% 27% 20% 44% 31% 37% 24% 0% 3%
Contains more Vitamin A +72.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +236.5%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B6 +19.1%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B5 +36.4%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn nuts
Corn nuts
2
:
3
Popcorn
Popcorn
Contains more Fats +215%
Contains more Other +139.4%
Contains more Protein +43.8%
Contains more Water +107.5%
Equal in Carbs - 77.78
Corn nuts
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Popcorn
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 Fats +215%
Contains more Other +139.4%
Contains more Protein +43.8%
Contains more Water +107.5%
Equal in Carbs - 77.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn nuts
Corn nuts
2
:
1
Popcorn
Popcorn
Contains more Monounsaturated Fat +674.7%
Contains more Polyunsaturated fat +38.9%
Contains less Saturated Fat -75.3%
Corn nuts
20% 56% 24%
Saturated Fat: 2.58 g
Monounsaturated Fat: 7.36 g
Polyunsaturated fat: 3.22 g
Popcorn
16% 24% 59%
Saturated Fat: 0.637 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 2.318 g
Contains more Monounsaturated Fat +674.7%
Contains more Polyunsaturated fat +38.9%
Contains less Saturated Fat -75.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn nuts Popcorn
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn nuts Popcorn Opinion
Net carbs 63.3g 63.28g Corn nuts
Protein 9g 12.94g Popcorn
Fats 14.3g 4.54g Corn nuts
Carbs 71.7g 77.78g Popcorn
Calories 436kcal 387kcal Corn nuts
Starch 54.4g Popcorn
Fructose 0.07g Popcorn
Sugar 0.87g Corn nuts
Fiber 8.4g 14.5g Popcorn
Calcium 17mg 7mg Corn nuts
Iron 1.7mg 3.19mg Popcorn
Magnesium 109mg 144mg Popcorn
Phosphorus 283mg 358mg Popcorn
Potassium 286mg 329mg Popcorn
Sodium 600mg 8mg Popcorn
Zinc 1.88mg 3.08mg Popcorn
Copper 0.136mg 0.262mg Popcorn
Manganese 0.487mg 1.113mg Popcorn
Vitamin A 338IU 196IU Corn nuts
Vitamin A RAE 17µg 10µg Corn nuts
Vitamin E 0.29mg Popcorn
Vitamin C 0.4mg 0mg Corn nuts
Vitamin B1 0.35mg 0.104mg Corn nuts
Vitamin B2 0.142mg 0.083mg Corn nuts
Vitamin B3 1.507mg 2.308mg Popcorn
Vitamin B5 0.374mg 0.51mg Popcorn
Vitamin B6 0.187mg 0.157mg Corn nuts
Folate 0µg 31µg Popcorn
Vitamin K 1.2µg Popcorn
Tryptophan 0.085mg Popcorn
Threonine 0.452mg Popcorn
Isoleucine 0.431mg Popcorn
Leucine 1.473mg Popcorn
Lysine 0.338mg Popcorn
Methionine 0.252mg Popcorn
Phenylalanine 0.59mg Popcorn
Valine 0.607mg Popcorn
Histidine 0.367mg Popcorn
Saturated Fat 2.58g 0.637g Popcorn
Monounsaturated Fat 7.36g 0.95g Corn nuts
Polyunsaturated fat 3.22g 2.318g Corn nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn nuts Popcorn
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Corn nuts
17%
Popcorn
Minerals Daily Need Coverage Score
53%
Corn nuts
72%
Popcorn

Comparison summary

Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 592mg)
Which food is lower in Saturated Fat?
Popcorn
Popcorn is lower in Saturated Fat (difference - 1.943g)
Which food is richer in minerals?
Popcorn
Popcorn is relatively richer in minerals
Which food is lower in Sugar?
Corn nuts
Corn nuts is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Corn nuts
Corn nuts is lower in glycemic index (difference - 22)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.