Popcorn vs. Corn chips — In-Depth Nutrition Comparison
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What are the differences between popcorn and corn chips?
- Popcorn is higher in fiber, manganese, iron, phosphorus, copper, magnesium, and zinc, yet corn chips are higher in vitamin E.
- Corn chips' daily need coverage for vitamin E is 46% more.
- Popcorn has 4 times more fiber than corn chips. While popcorn has 14.5g of fiber, corn chips have only 4g.
- The amount of saturated fat in popcorn is lower.
- The glycemic index of corn chips is lower.
We used Snacks, popcorn, air-popped and Snacks, corn-based, extruded, chips, plain types in this article.
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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +128.5% |
| Contains more IronIron | +165.8% |
| Contains more CopperCopper | +159.4% |
| Contains more ZincZinc | +138.8% |
| Contains more PhosphorusPhosphorus | +84.5% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +234.2% |
| Contains more CalciumCalcium | +1871.4% |
| 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.
| Contains more Vitamin AVitamin A | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +121.3% |
| Contains more Vitamin B3Vitamin B3 | +174.1% |
| Contains more Vitamin B5Vitamin B5 | +168.4% |
| Contains more FolateFolate | +287.5% |
| Contains more CholineCholine | +75.2% |
| Contains more Vitamin EVitamin E | +2393.1% |
| Contains more Vitamin KVitamin K | +425% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
Protein:
6.17 g
Fats:
33.36 g
Carbs:
56.9 g
Water:
1.07 g
Other:
2.5 g
| Contains more ProteinProtein | +109.7% |
| Contains more CarbsCarbs | +36.7% |
| Contains more WaterWater | +210.3% |
| Contains more FatsFats | +634.8% |
| Contains more OtherOther | +76.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.637 g
Monounsaturated fat:
Mono. Fat
0.95 g
Polyunsaturated fat:
Poly. Fat
2.318 g
Saturated fat:
Sat. Fat
4.331 g
Monounsaturated fat:
Mono. Fat
9.134 g
Polyunsaturated fat:
Poly. Fat
16.438 g
| Contains less Sat. FatSaturated fat | -85.3% |
| Contains more Mono. FatMonounsaturated fat | +861.5% |
| Contains more Poly. FatPolyunsaturated fat | +609.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
51.36 g
Sucrose:
0.27 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +166.7% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~51.36g
~equal in
Lactose
~0g
~equal in
Maltose
~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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 2.318g | 16.438g | 94% |
| Vitamin E | 0.29mg | 7.23mg | 46% |
| Fats | 4.54g | 33.36g | 44% |
| Fiber | 14.5g | 4g | 42% |
| Manganese | 1.113mg | 0.333mg | 34% |
| Iron | 3.19mg | 1.2mg | 25% |
| Phosphorus | 358mg | 194mg | 23% |
| Sodium | 8mg | 514mg | 22% |
| Monounsaturated fat | 0.95g | 9.134g | 20% |
| Copper | 0.262mg | 0.101mg | 18% |
| Magnesium | 144mg | 72mg | 17% |
| Saturated fat | 0.637g | 4.331g | 17% |
| Zinc | 3.08mg | 1.29mg | 16% |
| Selenium | 0µg | 7.6µg | 14% |
| Protein | 12.94g | 6.17g | 14% |
| Calcium | 7mg | 138mg | 13% |
| Vitamin B3 | 2.308mg | 0.842mg | 9% |
| Calories | 387kcal | 538kcal | 8% |
| Carbs | 77.78g | 56.9g | 7% |
| Folate | 31µg | 8µg | 6% |
| Vitamin B5 | 0.51mg | 0.19mg | 6% |
| Potassium | 329mg | 144mg | 5% |
| Vitamin B1 | 0.104mg | 0.047mg | 5% |
| Vitamin K | 1.2µg | 6.3µg | 4% |
| Choline | 21.2mg | 12.1mg | 2% |
| Vitamin B6 | 0.157mg | 0.167mg | 1% |
| Vitamin A | 10µg | 3µg | 1% |
| Starch | 54.4g | 51.36g | 1% |
| Net carbs | 63.28g | 52.9g | N/A |
| Sugar | 0.87g | 0.27g | N/A |
| Vitamin B2 | 0.083mg | 0.078mg | 0% |
| Trans fat | 0.088g | N/A | |
| Tryptophan | 0.085mg | 0.046mg | 0% |
| Threonine | 0.452mg | 0.246mg | 0% |
| Isoleucine | 0.431mg | 0.235mg | 0% |
| Leucine | 1.473mg | 0.803mg | 0% |
| Lysine | 0.338mg | 0.185mg | 0% |
| Methionine | 0.252mg | 0.137mg | 0% |
| Phenylalanine | 0.59mg | 0.322mg | 0% |
| Valine | 0.607mg | 0.331mg | 0% |
| Histidine | 0.367mg | 0.2mg | 0% |
| Fructose | 0.07g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.006g | N/A |
| Omega-3 - ALA | 0.264g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.006g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 16.036g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
72%
45%
Comparison summary
Which food contains less Sodium?
Popcorn contains less Sodium (difference - 506mg)
Which food is lower in Saturated fat?
Popcorn is lower in Saturated fat (difference - 3.694g)
Which food is richer in minerals?
Popcorn is relatively richer in minerals
Which food is richer in vitamins?
Popcorn is relatively richer in vitamins
Which food is lower in Sugar?
Corn chips is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Corn chips is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)