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Kellogg's Corn Flakes vs. Cheese popcorn — In-Depth Nutrition Comparison

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Significant differences between kellogg's Corn Flakes and cheese popcorn

  • Kellogg's Corn Flakes are richer in iron, vitamin B12, vitamin B6, vitamin B3, vitamin B1, vitamin B2, folate, and vitamin A, while cheese popcorn is higher in phosphorus.
  • Kellogg's Corn Flakes cover your daily iron needs 333% more than cheese popcorn.
  • Kellogg's Corn Flakes have 32 times more folate than cheese popcorn. Kellogg's Corn Flakes have 357µg of folate, while cheese popcorn has 11µg.
  • Kellogg's Corn Flakes are lower in saturated fat.

Specific food types used in this comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes and Snacks, popcorn, cheese-flavor.

Infographic

Kellogg's Corn Flakes vs Cheese popcorn 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 1.5% 15% 1084% 66% 27% 44% 95% 22% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 34% 23% 84% 47% 55% 155% 116% 93% 65%
Contains more IronIron +1190.2%
Contains more CopperCopper +41.4%
Contains less SodiumSodium -18%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +2160%
Contains more PotassiumPotassium +55.4%
Contains more ZincZinc +101%
Contains more PhosphorusPhosphorus +253.9%
Contains more ManganeseManganese +324.4%
Contains more SeleniumSelenium +44.6%

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 70% 163% 2.4% 54% 335% 351% 336% 14% 413% 625% 0% 268% 4.7%
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 1.7% 2.7% 76% 0% 31% 56% 27% 28% 54% 66% 21% 8.3% 8.3%
Contains more Vitamin CVitamin C +4100%
Contains more Vitamin AVitamin A +6025%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +980.6%
Contains more Vitamin B2Vitamin B2 +530.7%
Contains more Vitamin B3Vitamin B3 +1131.9%
Contains more Vitamin B6Vitamin B6 +661.7%
Contains more Vitamin B12Vitamin B12 +843.4%
Contains more FolateFolate +3145.5%
Contains more Vitamin EVitamin E +3083.3%
Contains more Vitamin B5Vitamin B5 +101.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +75.9%

All nutrients comparison - raw data values

Nutrient Kellogg's Corn Flakes Cheese popcorn DV% diff.
Iron 28.9mg 2.24mg 333%
Vitamin B12 5µg 0.53µg 186%
Vitamin B6 1.79mg 0.235mg 120%
Vitamin B3 17.9mg 1.453mg 103%
Vitamin B1 1.34mg 0.124mg 101%
Polyunsaturated fat 0.196g 15.37g 101%
Vitamin B2 1.52mg 0.241mg 98%
Folate 357µg 11µg 87%
Vitamin A 490µg 8µg 54%
Fats 0.4g 33.2g 50%
Phosphorus 102mg 361mg 37%
Saturated fat 0.116g 6.41g 29%
Fiber 3.3g 9.9g 26%
Vitamin E 0.12mg 3.82mg 25%
Monounsaturated fat 0.067g 9.7g 24%
Manganese 0.168mg 0.713mg 24%
Vitamin C 21mg 0.5mg 23%
Vitamin D 143IU 0IU 18%
Vitamin D 3.6µg 0µg 18%
Magnesium 39mg 91mg 12%
Carbs 84.1g 51.6g 11%
Calcium 5mg 113mg 11%
Zinc 1mg 2.01mg 9%
Calories 357kcal 526kcal 8%
Vitamin K 0µg 8.2µg 7%
Selenium 8.3µg 12µg 7%
Sodium 729mg 889mg 7%
Copper 0.198mg 0.14mg 6%
Vitamin B5 0.229mg 0.461mg 5%
Protein 7.5g 9.3g 4%
Cholesterol 0mg 11mg 4%
Potassium 168mg 261mg 3%
Choline 8.7mg 15.3mg 1%
Net carbs 80.8g 41.7g N/A
Sugar 9.5g 0.79g N/A
Tryptophan 0.045mg 0.094mg 0%
Threonine 0.227mg 0.417mg 0%
Isoleucine 0.25mg 0.402mg 0%
Leucine 1.044mg 1.024mg 0%
Lysine 0.079mg 0.443mg 0%
Methionine 0.136mg 0.191mg 0%
Phenylalanine 0.374mg 0.405mg 0%
Valine 0.306mg 0.489mg 0%
Histidine 0.17mg 0.252mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 84% 4% 4%
Protein: 7.5 g
Fats: 0.4 g
Carbs: 84.1 g
Water: 3.76 g
Other: 4.24 g
9% 33% 52% 3% 3%
Protein: 9.3 g
Fats: 33.2 g
Carbs: 51.6 g
Water: 2.5 g
Other: 3.4 g
Contains more CarbsCarbs +63%
Contains more WaterWater +50.4%
Contains more OtherOther +24.7%
Contains more ProteinProtein +24%
Contains more FatsFats +8200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 18% 52%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.196 g
20% 31% 49%
Saturated fat: Sat. Fat 6.41 g
Monounsaturated fat: Mono. Fat 9.7 g
Polyunsaturated fat: Poly. Fat 15.37 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +14377.6%
Contains more Poly. FatPolyunsaturated fat +7741.8%

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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. Cheese popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167960/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.