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  6. Pilaf vs. Popcorn

Pilaf vs. Popcorn — In-Depth Nutrition Comparison

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What are the main differences between Pilaf and Popcorn?

  • Pilaf is richer in Selenium, Folate, Vitamin B1, Vitamin B3, and Vitamin B6, yet Popcorn is richer in Fiber, Phosphorus, Magnesium, and Zinc.
  • Pilaf's daily need coverage for Selenium is 59% higher.
  • Pilaf has 163 times more Sodium than Popcorn. Pilaf has 1303mg of Sodium, while Popcorn has 8mg.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Snacks, popcorn, air-popped types in this comparison.

Infographic

Pilaf 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.
Pilaf
Pilaf
2
:
8
Popcorn
Popcorn
Contains more Calcium +1085.7%
Contains more Selenium +∞%
Contains more Iron +30.7%
Contains more Magnesium +350%
Contains more Phosphorus +132.5%
Contains more Potassium +75%
Contains less Sodium -99.4%
Contains more Zinc +205%
Contains more Copper +57.8%
Contains more Manganese +26.2%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Popcorn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 120% 103% 154% 30% 2% 85% 88% 146% 0%
Contains more Calcium +1085.7%
Contains more Selenium +∞%
Contains more Iron +30.7%
Contains more Magnesium +350%
Contains more Phosphorus +132.5%
Contains more Potassium +75%
Contains less Sodium -99.4%
Contains more Zinc +205%
Contains more Copper +57.8%
Contains more Manganese +26.2%

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.
Pilaf
Pilaf
8
:
3
Popcorn
Popcorn
Contains more Vitamin C +∞%
Contains more Vitamin B1 +479.8%
Contains more Vitamin B3 +165.5%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +154.8%
Contains more Folate +583.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1300%
Contains more Vitamin E +625%
Contains more Vitamin K +140%
Equal in Vitamin B2 - 0.083
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
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 C +∞%
Contains more Vitamin B1 +479.8%
Contains more Vitamin B3 +165.5%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +154.8%
Contains more Folate +583.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1300%
Contains more Vitamin E +625%
Contains more Vitamin K +140%
Equal in Vitamin B2 - 0.083

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
2
:
3
Popcorn
Popcorn
Contains more Water +142.2%
Contains more Other +171.8%
Contains more Protein +24.2%
Contains more Fats +231.4%
Equal in Carbs - 77.78
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 +142.2%
Contains more Other +171.8%
Contains more Protein +24.2%
Contains more Fats +231.4%
Equal in Carbs - 77.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
1
:
2
Popcorn
Popcorn
Contains less Saturated Fat -51.8%
Contains more Monounsaturated Fat +154.7%
Contains more Polyunsaturated fat +514.9%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Popcorn
16% 24% 59%
Saturated Fat: 0.637 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 2.318 g
Contains less Saturated Fat -51.8%
Contains more Monounsaturated Fat +154.7%
Contains more Polyunsaturated fat +514.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
Pilaf
3
:
2
Popcorn
Popcorn
Contains more Starch +30.9%
Contains more Glucose +42.9%
Contains more Maltose +∞%
Contains more Sucrose +140%
Contains more Fructose +∞%
Pilaf
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 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 +30.9%
Contains more Glucose +42.9%
Contains more Maltose +∞%
Contains more Sucrose +140%
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.
Pilaf Popcorn
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Popcorn Opinion
Net carbs 75.11g 63.28g Pilaf
Protein 10.42g 12.94g Popcorn
Fats 1.37g 4.54g Popcorn
Carbs 76.31g 77.78g Popcorn
Calories 359kcal 387kcal Popcorn
Starch 71.23g 54.4g Pilaf
Fructose 0g 0.07g Popcorn
Sugar 1.53g 0.87g Popcorn
Fiber 1.2g 14.5g Popcorn
Calcium 83mg 7mg Pilaf
Iron 2.44mg 3.19mg Popcorn
Magnesium 32mg 144mg Popcorn
Phosphorus 154mg 358mg Popcorn
Potassium 188mg 329mg Popcorn
Sodium 1303mg 8mg Popcorn
Zinc 1.01mg 3.08mg Popcorn
Copper 0.166mg 0.262mg Popcorn
Manganese 0.882mg 1.113mg Popcorn
Selenium 32.4µg 0µg Pilaf
Vitamin A 14IU 196IU Popcorn
Vitamin A RAE 4µg 10µg Popcorn
Vitamin E 0.04mg 0.29mg Popcorn
Vitamin C 4.1mg 0mg Pilaf
Vitamin B1 0.603mg 0.104mg Pilaf
Vitamin B2 0.087mg 0.083mg Pilaf
Vitamin B3 6.127mg 2.308mg Pilaf
Vitamin B5 0.715mg 0.51mg Pilaf
Vitamin B6 0.4mg 0.157mg Pilaf
Folate 212µg 31µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 1.2µg Popcorn
Tryptophan 0.086mg 0.085mg Pilaf
Threonine 0.221mg 0.452mg Popcorn
Isoleucine 0.279mg 0.431mg Popcorn
Leucine 0.523mg 1.473mg Popcorn
Lysine 0.189mg 0.338mg Popcorn
Methionine 0.145mg 0.252mg Popcorn
Phenylalanine 0.32mg 0.59mg Popcorn
Valine 0.374mg 0.607mg Popcorn
Histidine 0.15mg 0.367mg Popcorn
Cholesterol 1mg 0mg Popcorn
Saturated Fat 0.307g 0.637g Pilaf
Monounsaturated Fat 0.373g 0.95g Popcorn
Polyunsaturated fat 0.377g 2.318g Popcorn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf 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
50%
Pilaf
17%
Popcorn
Minerals Daily Need Coverage Score
77%
Pilaf
72%
Popcorn

Comparison summary

Which food is lower in Sugar?
Popcorn
Popcorn is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 1295mg)
Which food is lower in Cholesterol?
Popcorn
Popcorn is lower in Cholesterol (difference - 1mg)
Which food is richer in minerals?
Popcorn
Popcorn is relatively richer in minerals
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 0.33g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.