Popcorn vs. Corn cake — In-Depth Nutrition Comparison

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Summary of differences between popcorn and corn cake

Popcorn has more fiber, phosphorus, iron, and protein; however, corn cake is higher in manganese, selenium, vitamin B3, copper, and vitamin B1.
Popcorn covers your daily need for fiber 50% more than corn cake.
Popcorn has 2 times more phosphorus than corn cake. While popcorn has 358mg of phosphorus, corn cake has only 157mg.
Popcorn has less sodium.
The glycemic index of corn cake is higher.

These are the specific foods used in this comparison Snacks, popcorn, air-popped and Snacks, corn cakes.

Infographic

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Popcorn

Corn cake

Contains more MagnesiumMagnesium	+26.3%
Contains more PotassiumPotassium	+109.6%
Contains more IronIron	+127.9%
Contains more ZincZinc	+54%
Contains more PhosphorusPhosphorus	+128%
Contains less SodiumSodium	-98.4%

Contains more CalciumCalcium	+171.4%
Contains more CopperCopper	+60.3%
Contains more ManganeseManganese	+63.1%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Popcorn

Corn cake

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+66%
Contains more Vitamin B6Vitamin B6	+12.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+63.2%

Contains more Vitamin AVitamin A	+600%
Contains more Vitamin B1Vitamin B1	+140.4%
Contains more Vitamin B3Vitamin B3	+123.1%
Contains more Vitamin B5Vitamin B5	+62.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	14.5g	1.9g	50%
Manganese	1.113mg	1.815mg	31%
Phosphorus	358mg	157mg	29%
Iron	3.19mg	1.4mg	22%
Starch	54.4g		22%
Sodium	8mg	488mg	21%
Copper	0.262mg	0.42mg	18%
Selenium	0µg	9.9µg	18%
Vitamin B3	2.308mg	5.15mg	18%
Vitamin B1	0.104mg	0.25mg	12%
Protein	12.94g	8.1g	10%
Zinc	3.08mg	2mg	10%
Polyunsaturated fat	2.318g	0.93g	9%
Magnesium	144mg	114mg	7%
Vitamin A	10µg	70µg	7%
Vitamin B5	0.51mg	0.83mg	6%
Potassium	329mg	157mg	5%
Choline	21.2mg		4%
Fats	4.54g	2.4g	3%
Vitamin B2	0.083mg	0.05mg	3%
Folate	31µg	19µg	3%
Carbs	77.78g	83.4g	2%
Vitamin E	0.29mg		2%
Calcium	7mg	19mg	1%
Vitamin B6	0.157mg	0.14mg	1%
Vitamin K	1.2µg	0µg	1%
Saturated fat	0.637g	0.42g	1%
Calories	387kcal	387kcal	0%
Protein per 100 calories	3.3g	2.1g	N/A
Calories per 10 g protein	299kcal	478kcal	N/A
Weight per 100 calories	26g	26g	N/A
Unsaturated / Saturated Fat ratio	5.1	4	N/A
Net carbs	63.28g	81.5g	N/A
Sugar	0.87g	23.47g	N/A
Monounsaturated fat	0.95g	0.76g	0%
Tryptophan	0.085mg	0.081mg	0%
Threonine	0.452mg	0.301mg	0%
Isoleucine	0.431mg	0.316mg	0%
Leucine	1.473mg	0.837mg	0%
Lysine	0.338mg	0.267mg	0%
Methionine	0.252mg	0.177mg	0%
Phenylalanine	0.59mg	0.408mg	0%
Valine	0.607mg	0.442mg	0%
Histidine	0.367mg	0.227mg	0%
Fructose	0.07g		0%