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Popcorn vs. Chinese fried rice — In-Depth Nutrition Comparison

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What are the main differences between popcorn and Chinese fried rice?

  • Popcorn is richer in fiber, phosphorus, magnesium, iron, manganese, zinc, copper, and vitamin B3, yet Chinese fried rice is richer in selenium.
  • Popcorn's daily need coverage for fiber is 54% higher.
  • Popcorn has 14 times more magnesium than Chinese fried rice. Popcorn has 144mg of magnesium, while Chinese fried rice has 10mg.
  • Popcorn contains less sodium.
  • Popcorn has a lower glycemic index than Chinese fried rice.

We used Snacks, popcorn, air-popped and Restaurant, Chinese, fried rice, without meat types in this comparison.

Infographic

Popcorn vs Chinese fried rice 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 7.1% 3.6% 6.7% 25% 32% 20% 22% 50% 56% 45%
Contains more MagnesiumMagnesium +1340%
Contains more PotassiumPotassium +332.9%
Contains more IronIron +383.3%
Contains more CopperCopper +175.8%
Contains more ZincZinc +327.8%
Contains more PhosphorusPhosphorus +602%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +157%
Contains more CalciumCalcium +71.4%
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 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 13% 7.3% 2.6% 0% 3.8% 6% 12% 0% 7.4% 0% 7% 4.5% 3%
Contains more Vitamin EVitamin E +123.1%
Contains more Vitamin B1Vitamin B1 +593.3%
Contains more Vitamin B2Vitamin B2 +219.2%
Contains more Vitamin B3Vitamin B3 +262.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +390.6%
Contains more FolateFolate +416.7%
Contains more CholineCholine +285.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +120%
Contains more Vitamin KVitamin K +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Chinese fried rice DV% diff.
Fiber 14.5g 1.1g 54%
Phosphorus 358mg 51mg 44%
Iron 3.19mg 0.66mg 32%
Magnesium 144mg 10mg 32%
Manganese 1.113mg 0.433mg 30%
Zinc 3.08mg 0.72mg 21%
Copper 0.262mg 0.095mg 19%
Protein 12.94g 4.05g 18%
Sodium 8mg 387mg 16%
Carbs 77.78g 32.79g 15%
Selenium 0µg 8.3µg 15%
Calories 387kcal 174kcal 11%
Vitamin B6 0.157mg 0.032mg 10%
Vitamin B5 0.51mg 10%
Vitamin B3 2.308mg 0.637mg 10%
Starch 54.4g 30.8g 10%
Polyunsaturated fat 2.318g 1.111g 8%
Potassium 329mg 76mg 7%
Vitamin B1 0.104mg 0.015mg 7%
Folate 31µg 6µg 6%
Cholesterol 0mg 18mg 6%
Vitamin B2 0.083mg 0.026mg 4%
Vitamin C 0mg 3.8mg 4%
Choline 21.2mg 5.5mg 3%
Fats 4.54g 2.96g 2%
Vitamin K 1.2µg 2.8µg 1%
Monounsaturated fat 0.95g 0.649g 1%
Calcium 7mg 12mg 1%
Vitamin E 0.29mg 0.13mg 1%
Vitamin A 10µg 22µg 1%
Net carbs 63.28g 31.69g N/A
Sugar 0.87g 0.56g N/A
Trans fat 0.011g N/A
Saturated fat 0.637g 0.54g 0%
Tryptophan 0.085mg 0.052mg 0%
Threonine 0.452mg 0.173mg 0%
Isoleucine 0.431mg 0.173mg 0%
Leucine 1.473mg 0.335mg 0%
Lysine 0.338mg 0.173mg 0%
Methionine 0.252mg 0.114mg 0%
Phenylalanine 0.59mg 0.225mg 0%
Valine 0.607mg 0.251mg 0%
Histidine 0.367mg 0.094mg 0%
Fructose 0.07g 0.05g 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.981g 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
4% 3% 33% 59%
Protein: 4.05 g
Fats: 2.96 g
Carbs: 32.79 g
Water: 59.09 g
Other: 1.11 g
Contains more ProteinProtein +219.5%
Contains more FatsFats +53.4%
Contains more CarbsCarbs +137.2%
Contains more OtherOther +27.9%
Contains more WaterWater +1679.8%

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
23% 28% 48%
Saturated fat: Sat. Fat 0.54 g
Monounsaturated fat: Mono. Fat 0.649 g
Polyunsaturated fat: Poly. Fat 1.111 g
Contains more Mono. FatMonounsaturated fat +46.4%
Contains more Poly. FatPolyunsaturated fat +108.6%
Contains less Sat. FatSaturated fat -15.2%

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
98%
Starch: 30.8 g
Sucrose: 0.37 g
Glucose: 0.13 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +76.6%
Contains more SucroseSucrose +94.6%
Contains more FructoseFructose +40%
Contains more GlucoseGlucose +85.7%
~equal in Lactose ~0g
~equal in Maltose ~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 fried rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167668/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.