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Popcorn vs. Bran cereal — In-Depth Nutrition Comparison

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A recap on differences between popcorn and bran cereal

  • Popcorn has less vitamin B6, vitamin B12, folate, manganese, vitamin B2, vitamin B1, iron, phosphorus, copper, and zinc.
  • Bran cereal covers your daily vitamin B6 needs 911% more than popcorn.

Food varieties used in this article are Snacks, popcorn, air-popped and Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original.

Infographic

Popcorn vs Bran cereal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 259% 117% 90% 660% 347% 338% 493% 34% 967% 51%
Contains less SodiumSodium -96.9%
Contains more MagnesiumMagnesium +151.4%
Contains more CalciumCalcium +5457.1%
Contains more PotassiumPotassium +210%
Contains more IronIron +451.7%
Contains more CopperCopper +296.9%
Contains more ZincZinc +302.6%
Contains more PhosphorusPhosphorus +221.2%
Contains more ManganeseManganese +565.8%
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 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 0% 3.3% 5.8% 0% 26% 19% 43% 31% 36% 0% 3% 23% 12%
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 67% 174% 24% 65% 568% 625% 278% 64% 2769% 2350% 13% 983% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5120%
Contains more Vitamin EVitamin E +310.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2082.7%
Contains more Vitamin B2Vitamin B2 +3165.1%
Contains more Vitamin B3Vitamin B3 +541.2%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B6Vitamin B6 +7543.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +333.3%
Contains more FolateFolate +4125.8%
Contains more CholineCholine +133%

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
13% 5% 74% 2% 6%
Protein: 13.14 g
Fats: 4.9 g
Carbs: 74.24 g
Water: 2.12 g
Other: 5.6 g
Contains more WaterWater +56.6%
Contains more OtherOther +294.4%
~equal in Protein ~13.14g
~equal in Fats ~4.9g
~equal in Carbs ~74.24g

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
28% 22% 50%
Saturated fat: Sat. Fat 1.1 g
Monounsaturated fat: Mono. Fat 0.89 g
Polyunsaturated fat: Poly. Fat 2 g
Contains less Sat. FatSaturated fat -42.1%
Contains more Poly. FatPolyunsaturated fat +15.9%
~equal in Monounsaturated fat ~0.89g

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
58% 35% 3% 3%
Starch: 21.8 g
Sucrose: 13.2 g
Glucose: 1.07 g
Fructose: 0.36 g
Lactose: 0 g
Maltose: 1.06 g
Galactose: 0 g
Contains more StarchStarch +149.5%
Contains more SucroseSucrose +1733.3%
Contains more GlucoseGlucose +1428.6%
Contains more FructoseFructose +414.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Popcorn Bran cereal DV% diff.
Vitamin B6 0.157mg 12mg 911%
Vitamin B12 0µg 18.8µg 783%
Folate 31µg 1310µg 320%
Manganese 1.113mg 7.41mg 274%
Vitamin B2 0.083mg 2.71mg 202%
Vitamin B1 0.104mg 2.27mg 181%
Iron 3.19mg 17.6mg 180%
Phosphorus 358mg 1150mg 113%
Copper 0.262mg 1.04mg 86%
Zinc 3.08mg 12.4mg 85%
Vitamin B3 2.308mg 14.8mg 78%
Fiber 14.5g 29.3g 59%
Vitamin A 10µg 522µg 57%
Magnesium 144mg 362mg 52%
Calcium 7mg 389mg 38%
Vitamin C 0mg 20mg 22%
Vitamin D 0µg 4.3µg 22%
Vitamin D 0IU 170IU 21%
Potassium 329mg 1020mg 20%
Selenium 0µg 9.4µg 17%
Starch 54.4g 21.8g 13%
Sodium 8mg 258mg 11%
Vitamin B5 0.51mg 1.06mg 11%
Calories 387kcal 259kcal 6%
Vitamin E 0.29mg 1.19mg 6%
Choline 21.2mg 49.4mg 5%
Vitamin K 1.2µg 5.2µg 3%
Polyunsaturated fat 2.318g 2g 2%
Saturated fat 0.637g 1.1g 2%
Carbs 77.78g 74.24g 1%
Fats 4.54g 4.9g 1%
Protein 12.94g 13.14g 0%
Net carbs 63.28g 44.94g N/A
Sugar 0.87g 15.69g N/A
Monounsaturated fat 0.95g 0.89g 0%
Tryptophan 0.085mg 0.22mg 0%
Threonine 0.452mg 0.38mg 0%
Isoleucine 0.431mg 0.35mg 0%
Leucine 1.473mg 0.7mg 0%
Lysine 0.338mg 0.35mg 0%
Methionine 0.252mg 0.17mg 0%
Phenylalanine 0.59mg 0.48mg 0%
Valine 0.607mg 0.52mg 0%
Histidine 0.367mg 0.28mg 0%
Fructose 0.07g 0.36g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Popcorn Bran cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Popcorn
616%
Bran cereal
Minerals Daily Need Coverage Score
72%
Popcorn
335%
Bran cereal

Comparison summary

Which food is lower in Sugar?
Popcorn
Popcorn is lower in Sugar (difference - 14.82g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 250mg)
Which food is lower in Saturated fat?
Popcorn
Popcorn is lower in Saturated fat (difference - 0.463g)
Which food is lower in glycemic index?
Popcorn
Popcorn is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Bran cereal
Bran cereal is relatively richer in minerals
Which food is richer in vitamins?
Bran cereal
Bran cereal is relatively richer in vitamins
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 ($)

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

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.