Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Cream of Wheat
  5. Compare
  6. Cream of Wheat vs. Popcorn

Cream of Wheat vs. Popcorn — In-Depth Nutrition Comparison

Compare

Differences between Cream of Wheat and Popcorn

  • Cream of Wheat has more Vitamin A RAE, Iron, Vitamin B6, and Vitamin B1, while Popcorn has more Fiber, Phosphorus, Manganese, Magnesium, Zinc, and Copper.
  • Popcorn's daily need coverage for Fiber is 56% higher.
  • Popcorn contains 23 times less Vitamin A RAE than Cream of Wheat. Cream of Wheat contains 232µg of Vitamin A RAE, while Popcorn contains 10µg.

The food types used in this comparison are Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Snacks, popcorn, air-popped.

Infographic

Cream of Wheat 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.
Cream of Wheat
Cream of Wheat
3
:
7
Popcorn
Popcorn
Contains more Calcium +814.3%
Contains more Iron +55.5%
Contains more Selenium +∞%
Contains more Magnesium +2300%
Contains more Phosphorus +1888.9%
Contains more Potassium +1545%
Contains less Sodium -92.2%
Contains more Zinc +1711.8%
Contains more Copper +509.3%
Contains more Manganese +∞%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Popcorn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 120% 103% 154% 30% 2% 85% 88% 146% 0%
Contains more Calcium +814.3%
Contains more Iron +55.5%
Contains more Selenium +∞%
Contains more Magnesium +2300%
Contains more Phosphorus +1888.9%
Contains more Potassium +1545%
Contains less Sodium -92.2%
Contains more Zinc +1711.8%
Contains more Copper +509.3%
Contains more Manganese +∞%

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.
Cream of Wheat
Cream of Wheat
6
:
4
Popcorn
Popcorn
Contains more Vitamin A +294.4%
Contains more Vitamin B1 +123.1%
Contains more Vitamin B2 +153%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +96.8%
Contains more Folate +100%
Contains more Vitamin E +1350%
Contains more Vitamin B5 +522%
Contains more Vitamin K +1100%
Cream of Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 1% 0% 0% 59% 49% 58% 5% 72% 47% 0% 1%
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 +294.4%
Contains more Vitamin B1 +123.1%
Contains more Vitamin B2 +153%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +96.8%
Contains more Folate +100%
Contains more Vitamin E +1350%
Contains more Vitamin B5 +522%
Contains more Vitamin K +1100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
4
Popcorn
Popcorn
Contains more Water +2442.2%
Contains more Protein +603.3%
Contains more Fats +1791.7%
Contains more Carbs +494.6%
Contains more Other +222.7%
Cream of Wheat
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 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 Water +2442.2%
Contains more Protein +603.3%
Contains more Fats +1791.7%
Contains more Carbs +494.6%
Contains more Other +222.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
1
:
2
Popcorn
Popcorn
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +2778.8%
Contains more Polyunsaturated fat +1629.9%
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Popcorn
16% 24% 59%
Saturated Fat: 0.637 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 2.318 g
Contains less Saturated Fat -94%
Contains more Monounsaturated Fat +2778.8%
Contains more Polyunsaturated fat +1629.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cream of Wheat
Cream of Wheat
0
:
4
Popcorn
Popcorn
Contains more Starch +∞%
Contains more Sucrose +928.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Cream of Wheat
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Popcorn
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 Starch +∞%
Contains more Sucrose +928.6%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream of Wheat Popcorn Opinion
Net carbs 12.48g 63.28g Popcorn
Protein 1.84g 12.94g Popcorn
Fats 0.24g 4.54g Popcorn
Carbs 13.08g 77.78g Popcorn
Calories 62kcal 387kcal Popcorn
Starch 54.4g Popcorn
Fructose 0.07g Popcorn
Sugar 0.07g 0.87g Cream of Wheat
Fiber 0.6g 14.5g Popcorn
Calcium 64mg 7mg Cream of Wheat
Iron 4.96mg 3.19mg Cream of Wheat
Magnesium 6mg 144mg Popcorn
Phosphorus 18mg 358mg Popcorn
Potassium 20mg 329mg Popcorn
Sodium 102mg 8mg Popcorn
Zinc 0.17mg 3.08mg Popcorn
Copper 0.043mg 0.262mg Popcorn
Manganese 0mg 1.113mg Popcorn
Selenium 3.5µg 0µg Cream of Wheat
Vitamin A 773IU 196IU Cream of Wheat
Vitamin A RAE 232µg 10µg Cream of Wheat
Vitamin E 0.02mg 0.29mg Popcorn
Vitamin B1 0.232mg 0.104mg Cream of Wheat
Vitamin B2 0.21mg 0.083mg Cream of Wheat
Vitamin B3 3.093mg 2.308mg Cream of Wheat
Vitamin B5 0.082mg 0.51mg Popcorn
Vitamin B6 0.309mg 0.157mg Cream of Wheat
Folate 62µg 31µg Cream of Wheat
Vitamin K 0.1µg 1.2µg Popcorn
Tryptophan 0.025mg 0.085mg Popcorn
Threonine 0.058mg 0.452mg Popcorn
Isoleucine 0.08mg 0.431mg Popcorn
Leucine 0.139mg 1.473mg Popcorn
Lysine 0.047mg 0.338mg Popcorn
Methionine 0.034mg 0.252mg Popcorn
Phenylalanine 0.099mg 0.59mg Popcorn
Valine 0.089mg 0.607mg Popcorn
Histidine 0.042mg 0.367mg Popcorn
Saturated Fat 0.038g 0.637g Cream of Wheat
Monounsaturated Fat 0.033g 0.95g Popcorn
Polyunsaturated fat 0.134g 2.318g Popcorn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream of Wheat Popcorn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Cream of Wheat
Cream of Wheat vs Cream of Rice
Cream of Rice
Cream of Wheat
Cream of Wheat vs Cream of tartar
Cream of tartar
Cream of Wheat
Cream of Wheat vs Sour cream
Sour cream
Popcorn
Popcorn vs Granola bars
Granola bars
Popcorn
Popcorn vs Caramel popcorn
Caramel popcorn
Popcorn
Popcorn vs Cheese popcorn
Cheese popcorn

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
28%
Cream of Wheat
17%
Popcorn
Minerals Daily Need Coverage Score
27%
Cream of Wheat
72%
Popcorn

Comparison summary

Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 94mg)
Which food is lower in glycemic index?
Popcorn
Popcorn is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 0.599g)
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 minerals?
?
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.
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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.