Popcorn vs. Chickpeas — In-Depth Nutrition Comparison

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Differences between popcorn and chickpeas

Popcorn has more fiber, phosphorus, magnesium, zinc, and vitamin B3, while chickpeas have more folate, copper, and selenium.
Chickpeas' daily need coverage for folate is 35% higher.
Chickpeas contain 4 times less vitamin B3 than popcorn. Popcorn contains 2.308mg of vitamin B3, while chickpeas contain 0.526mg.
Chickpeas have a lower glycemic index. The glycemic index of chickpeas is 36, while the glycemic index of popcorn is 62.

The food types used in this comparison are Snacks, popcorn, air-popped and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

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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.

Popcorn

Chickpeas

Contains more MagnesiumMagnesium	+200%
Contains more PotassiumPotassium	+13.1%
Contains more ZincZinc	+101.3%
Contains more PhosphorusPhosphorus	+113.1%

Contains more CalciumCalcium	+600%
Contains more CopperCopper	+34.4%
Contains less SodiumSodium	-12.5%
Contains more SeleniumSelenium	+∞%

~equal in Iron ~2.89mg

~equal in Manganese ~1.03mg

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.

Popcorn

Chickpeas

Contains more Vitamin AVitamin A	+900%
Contains more Vitamin B2Vitamin B2	+31.7%
Contains more Vitamin B3Vitamin B3	+338.8%
Contains more Vitamin B5Vitamin B5	+78.3%
Contains more Vitamin B6Vitamin B6	+12.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+20.7%
Contains more Vitamin B1Vitamin B1	+11.5%
Contains more Vitamin KVitamin K	+233.3%
Contains more FolateFolate	+454.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	31µg	172µg	35%
Fiber	14.5g	7.6g	28%
Phosphorus	358mg	168mg	27%
Magnesium	144mg	48mg	23%
Starch	54.4g		22%
Carbs	77.78g	27.42g	17%
Zinc	3.08mg	1.53mg	14%
Calories	387kcal	164kcal	11%
Vitamin B3	2.308mg	0.526mg	11%
Copper	0.262mg	0.352mg	10%
Protein	12.94g	8.86g	8%
Polyunsaturated fat	2.318g	1.156g	8%
Selenium	0µg	3.7µg	7%
Calcium	7mg	49mg	4%
Iron	3.19mg	2.89mg	4%
Manganese	1.113mg	1.03mg	4%
Vitamin B5	0.51mg	0.286mg	4%
Choline	21.2mg	42.8mg	4%
Fats	4.54g	2.59g	3%
Vitamin B2	0.083mg	0.063mg	2%
Vitamin K	1.2µg	4µg	2%
Saturated fat	0.637g	0.269g	2%
Vitamin C	0mg	1.3mg	1%
Potassium	329mg	291mg	1%
Vitamin A	10µg	1µg	1%
Vitamin B1	0.104mg	0.116mg	1%
Vitamin B6	0.157mg	0.139mg	1%
Monounsaturated fat	0.95g	0.583g	1%
Protein per 100 calories	3.3g	5.4g	N/A
Calories per 10 g protein	299kcal	185kcal	N/A
Weight per 100 calories	26g	61g	N/A
Unsaturated / Saturated Fat ratio	5.1	6.5	N/A
Net carbs	63.28g	19.82g	N/A
Sugar	0.87g	4.8g	N/A
Sodium	8mg	7mg	0%
Vitamin E	0.29mg	0.35mg	0%
Tryptophan	0.085mg	0.085mg	0%
Threonine	0.452mg	0.329mg	0%
Isoleucine	0.431mg	0.38mg	0%
Leucine	1.473mg	0.631mg	0%
Lysine	0.338mg	0.593mg	0%
Methionine	0.252mg	0.116mg	0%
Phenylalanine	0.59mg	0.475mg	0%
Valine	0.607mg	0.372mg	0%
Histidine	0.367mg	0.244mg	0%
Fructose	0.07g		0%