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  6. Popcorn vs. Arepa

Popcorn vs. Arepa — In-Depth Nutrition Comparison

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How are popcorn and arepa different?

  • Popcorn is higher in fiber, manganese, phosphorus, magnesium, iron, copper, and zinc; however, arepa is richer in selenium.
  • Daily need coverage for fiber for popcorn is 48% higher.
  • Popcorn contains 10 times more manganese than arepa. While popcorn contains 1.113mg of manganese, arepa contains only 0.116mg.
  • Popcorn has less saturated fat.

Snacks, popcorn, air-popped and Restaurant, Latino, arepa (unleavened cornmeal bread) are the varieties used in this article.

Infographic

Popcorn vs Arepa 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 2.1% 29% 120% 87% 84% 153% 1% 145% 0%
Arepa
Arepa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 27% 7.8% 39% 10% 22% 50% 35% 15% 33%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +273.9%
Contains more IronIron +206.7%
Contains more CopperCopper +773.3%
Contains more ZincZinc +285%
Contains more PhosphorusPhosphorus +206%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +859.5%
Contains more CalciumCalcium +1171.4%
Contains more SeleniumSelenium +∞%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.3% 5.8% 26% 19% 43% 31% 36% 0% 3% 23%
Arepa
Arepa
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 20% 5.8% 18% 9.7% 17% 12% 25% 0% 8.8% 0%
Contains more Vitamin B1Vitamin B1 +48.6%
Contains more Vitamin B2Vitamin B2 +97.6%
Contains more Vitamin B3Vitamin B3 +159.9%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more Vitamin B6Vitamin B6 +46.7%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +510%
Contains more Vitamin KVitamin K +191.7%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin E ~0.29mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Arepa DV% diff.
Fiber 14.5g 2.6g 48%
Manganese 1.113mg 0.116mg 43%
Phosphorus 358mg 117mg 34%
Magnesium 144mg 27mg 28%
Iron 3.19mg 1.04mg 27%
Copper 0.262mg 0.03mg 26%
Starch 54.4g 22%
Zinc 3.08mg 0.8mg 21%
Protein 12.94g 5.48g 15%
Carbs 77.78g 37.14g 14%
Sodium 8mg 270mg 11%
Selenium 0µg 6.1µg 11%
Saturated fat 0.637g 2.902g 10%
Vitamin B3 2.308mg 0.888mg 9%
Polyunsaturated fat 2.318g 0.989g 9%
Calories 387kcal 219kcal 8%
Calcium 7mg 89mg 8%
Folate 31µg 8%
Potassium 329mg 88mg 7%
Vitamin A 10µg 61µg 6%
Vitamin B5 0.51mg 0.202mg 6%
Vitamin B6 0.157mg 0.107mg 4%
Vitamin B1 0.104mg 0.07mg 3%
Vitamin B2 0.083mg 0.042mg 3%
Choline 21.2mg 4.4mg 3%
Cholesterol 0mg 5mg 2%
Vitamin K 1.2µg 3.5µg 2%
Fats 4.54g 5.38g 1%
Monounsaturated fat 0.95g 1.514g 1%
Protein per 100 calories 3.3g 2.5g N/A
Calories per 10 g protein 299kcal 400kcal N/A
Weight per 100 calories 26g 46g N/A
Unsaturated / Saturated Fat ratio 5.1 0.86 N/A
Net carbs 63.28g 34.54g N/A
Sugar 0.87g 0.87g N/A
Vitamin E 0.29mg 0.29mg 0%
Trans fat 0.157g N/A
Tryptophan 0.085mg 0.048mg 0%
Threonine 0.452mg 0.193mg 0%
Isoleucine 0.431mg 0.207mg 0%
Leucine 1.473mg 0.671mg 0%
Lysine 0.338mg 0.228mg 0%
Methionine 0.252mg 0.131mg 0%
Phenylalanine 0.59mg 0.276mg 0%
Valine 0.607mg 0.276mg 0%
Histidine 0.367mg 0.166mg 0%
Fructose 0.07g 0g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 0.825g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Arepa
Arepa
2
5% 5% 37% 51%
Protein: 5.48 g
Fats: 5.38 g
Carbs: 37.14 g
Water: 50.8 g
Other: 1.2 g
Contains more ProteinProtein +136.1%
Contains more CarbsCarbs +109.4%
Contains more OtherOther +18.3%
Contains more FatsFats +18.5%
Contains more WaterWater +1430.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 59%
Saturated fat: Sat. Fat 0.637 g
Monounsaturated fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
Arepa
Arepa
1
54% 28% 18%
Saturated fat: Sat. Fat 2.902 g
Monounsaturated fat: Mono. Fat 1.514 g
Polyunsaturated fat: Poly. Fat 0.989 g
Contains less Sat. FatSaturated fat -78%
Contains more Poly. FatPolyunsaturated fat +134.4%
Contains more Mono. FatMonounsaturated fat +59.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Arepa
Arepa
1
45% 55%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.41 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +118.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/nutrients
  2. Arepa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168070/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.