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Popcorn vs. Chinese egg rolls — In-Depth Nutrition Comparison

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A recap on the differences between popcorn and chinese egg rolls

  • Popcorn has more fiber, phosphorus, manganese, magnesium, zinc, iron, and copper; however, chinese egg rolls are higher in vitamin K and vitamin B12.
  • Chinese egg rolls cover your daily vitamin K needs 48% more than popcorn.
  • Chinese egg rolls contain 8 times less magnesium than popcorn. Popcorn contains 144mg of magnesium, while chinese egg rolls contain 18mg.
  • Popcorn has less sodium.

Food varieties used in this article are Snacks, popcorn, air-popped and Restaurant, Chinese, egg rolls, assorted.

Infographic

Popcorn vs Chinese egg rolls 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 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 13% 12% 15% 53% 49% 17% 36% 61% 32% 0%
Contains more MagnesiumMagnesium +700%
Contains more PotassiumPotassium +99.4%
Contains more IronIron +126.2%
Contains more CopperCopper +77%
Contains more ZincZinc +396.8%
Contains more PhosphorusPhosphorus +321.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +354.3%
Contains more CalciumCalcium +471.4%
~equal in Selenium ~0µg

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 0% 0% 0% 0% 41% 18% 51% 23% 39% 55% 147% 0% 9.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +34.2%
Contains more FolateFolate +∞%
Contains more CholineCholine +18.4%
Contains more Vitamin B1Vitamin B1 +58.7%
Contains more Vitamin B3Vitamin B3 +18.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4808.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.077mg
~equal in Vitamin B6 ~0.167mg

All nutrients comparison - raw data values

Nutrient Popcorn Chinese egg rolls DV% diff.
Fiber 14.5g 2.6g 48%
Vitamin K 1.2µg 58.9µg 48%
Phosphorus 358mg 85mg 39%
Manganese 1.113mg 0.245mg 38%
Magnesium 144mg 18mg 30%
Iron 3.19mg 1.41mg 22%
Polyunsaturated fat 2.318g 5.601g 22%
Zinc 3.08mg 0.62mg 22%
Sodium 8mg 468mg 20%
Vitamin B12 0µg 0.44µg 18%
Carbs 77.78g 27.29g 17%
Starch 54.4g 19.8g 14%
Copper 0.262mg 0.148mg 13%
Fats 4.54g 11.94g 11%
Protein 12.94g 8.28g 9%
Folate 31µg 8%
Saturated fat 0.637g 2.116g 7%
Calories 387kcal 250kcal 7%
Potassium 329mg 165mg 5%
Monounsaturated fat 0.95g 3.036g 5%
Cholesterol 0mg 16mg 5%
Vitamin B1 0.104mg 0.165mg 5%
Vitamin B5 0.51mg 0.38mg 3%
Calcium 7mg 40mg 3%
Vitamin B3 2.308mg 2.725mg 3%
Vitamin E 0.29mg 2%
Fructose 0.07g 0.73g 1%
Vitamin A 10µg 1%
Choline 21.2mg 17.9mg 1%
Vitamin B6 0.157mg 0.167mg 1%
Net carbs 63.28g 24.69g N/A
Sugar 0.87g N/A
Vitamin B2 0.083mg 0.077mg 0%
Trans fat 0.103g N/A
Tryptophan 0.085mg 0.066mg 0%
Threonine 0.452mg 0.339mg 0%
Isoleucine 0.431mg 0.296mg 0%
Leucine 1.473mg 0.581mg 0%
Lysine 0.338mg 0.368mg 0%
Methionine 0.252mg 0.147mg 0%
Phenylalanine 0.59mg 0.36mg 0%
Valine 0.607mg 0.331mg 0%
Histidine 0.367mg 0.183mg 0%
Omega-3 - ALA 0.636g N/A
Omega-6 - Gamma-linoleic acid 0g 0.02g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 4.871g 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
8% 12% 27% 51% 2%
Protein: 8.28 g
Fats: 11.94 g
Carbs: 27.29 g
Water: 50.6 g
Other: 1.89 g
Contains more ProteinProtein +56.3%
Contains more CarbsCarbs +185%
Contains more FatsFats +163%
Contains more WaterWater +1424.1%
Contains more OtherOther +33.1%

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
20% 28% 52%
Saturated fat: Sat. Fat 2.116 g
Monounsaturated fat: Mono. Fat 3.036 g
Polyunsaturated fat: Poly. Fat 5.601 g
Contains less Sat. FatSaturated fat -69.9%
Contains more Mono. FatMonounsaturated fat +219.6%
Contains more Poly. FatPolyunsaturated fat +141.6%

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
84% 2% 6% 3% 5%
Starch: 19.8 g
Sucrose: 0.52 g
Glucose: 1.4 g
Fructose: 0.73 g
Lactose: 0 g
Maltose: 1.14 g
Galactose: 0 g
Contains more StarchStarch +174.7%
Contains more SucroseSucrose +38.5%
Contains more GlucoseGlucose +1900%
Contains more FructoseFructose +942.9%
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. Chinese egg rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167667/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.