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, and magnesium, yet corn chips are higher in vitamin E and fats.
- 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
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.
| 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
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.
| 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 Vitamin EVitamin E | +2393.1% |
| Contains more Vitamin KVitamin K | +425% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 2.318g | 16.438g | 94% |
| Omega-6 (Linoleic acid) | 16.036g | 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% |
| Omega-3 (ALA) | 0.264g | 17% | |
| Zinc | 3.08mg | 1.29mg | 16% |
| Protein | 12.94g | 6.17g | 14% |
| Selenium | 0µg | 7.6µg | 14% |
| Calcium | 7mg | 138mg | 13% |
| Vitamin B3 | 2.308mg | 0.842mg | 9% |
| Calories | 387kcal | 538kcal | 8% |
| Carbs | 77.78g | 56.9g | 7% |
| Vitamin B5 | 0.51mg | 0.19mg | 6% |
| Folate | 31µg | 8µg | 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% |
| Starch | 54.4g | 51.36g | 1% |
| Vitamin A | 10µg | 3µg | 1% |
| Vitamin B6 | 0.157mg | 0.167mg | 1% |
| Protein per 100 calories | 3.3g | 1.1g | N/A |
| Calories per 10 g protein | 299kcal | 872kcal | N/A |
| Weight per 100 calories | 26g | 19g | N/A |
| Unsaturated / Saturated Fat ratio | 5.1 | 5.9 | N/A |
| 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 (Eicosatrienoic acid) | 0.006g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0g | 0.013g | N/A |
| Omega-6 (Eicosadienoic acid) | 0g | 0.007g | N/A |
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% |
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
