Popcorn vs. Corn grain — In-Depth Nutrition Comparison
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How are Popcorn and Corn grain different?
- Popcorn is richer in Fiber, Manganese, Phosphorus, Zinc, and Iron, while Corn grain is higher in Vitamin B6, Selenium, Vitamin B1, Vitamin B2, and Vitamin B3.
- Corn grain covers your daily need of Vitamin B6 36% more than Popcorn.
- Popcorn contains 2 times more Manganese than Corn grain. Popcorn contains 1.113mg of Manganese, while Corn grain contains 0.485mg.
Snacks, popcorn, air-popped and Corn grain, yellow types were used 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 | +13.4% |
| Contains more PotassiumPotassium | +14.6% |
| Contains more IronIron | +17.7% |
| Contains more ZincZinc | +39.4% |
| Contains more PhosphorusPhosphorus | +70.5% |
| Contains less SodiumSodium | -77.1% |
| Contains more ManganeseManganese | +129.5% |
| Contains more CopperCopper | +19.8% |
| 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 B5Vitamin B5 | +20.3% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +63.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin E Vitamin E | +69% |
| Contains more Vitamin B1Vitamin B1 | +270.2% |
| Contains more Vitamin B2Vitamin B2 | +142.2% |
| Contains more Vitamin B3Vitamin B3 | +57.1% |
| Contains more Vitamin B6Vitamin B6 | +296.2% |
~equal in
Vitamin D
~0µg
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:
9.42 g
Fats:
4.74 g
Carbs:
74.26 g
Water:
10.37 g
Other:
1.21 g
| Contains more ProteinProtein | +37.4% |
| Contains more OtherOther | +17.4% |
| Contains more WaterWater | +212.3% |
~equal in
Fats
~4.74g
~equal in
Carbs
~74.26g
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
0.667 g
Monounsaturated Fat:
Mono. Fat
1.251 g
Polyunsaturated fat:
Poly. Fat
2.163 g
| Contains more Mono. FatMonounsaturated Fat | +31.7% |
~equal in
Saturated Fat
~0.667g
~equal in
Polyunsaturated fat
~2.163g
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 387kcal | 365kcal |
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| Protein | 12.94g | 9.42g |
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| Fats | 4.54g | 4.74g |
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| Net carbs | 63.28g | 66.96g |
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| Carbs | 77.78g | 74.26g |
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| Magnesium | 144mg | 127mg |
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| Calcium | 7mg | 7mg | |
| Potassium | 329mg | 287mg |
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| Iron | 3.19mg | 2.71mg |
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| Sugar | 0.87g | 0.64g |
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| Fiber | 14.5g | 7.3g |
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| Copper | 0.262mg | 0.314mg |
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| Zinc | 3.08mg | 2.21mg |
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| Starch | 54.4g |
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| Phosphorus | 358mg | 210mg |
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| Sodium | 8mg | 35mg |
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| Vitamin A | 196IU | 214IU |
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| Vitamin A RAE | 10µg | 11µg |
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| Vitamin E | 0.29mg | 0.49mg |
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| Manganese | 1.113mg | 0.485mg |
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| Selenium | 0µg | 15.5µg |
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| Vitamin B1 | 0.104mg | 0.385mg |
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| Vitamin B2 | 0.083mg | 0.201mg |
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| Vitamin B3 | 2.308mg | 3.627mg |
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| Vitamin B5 | 0.51mg | 0.424mg |
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| Vitamin B6 | 0.157mg | 0.622mg |
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| Vitamin K | 1.2µg | 0.3µg |
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| Folate | 31µg | 19µg |
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| Choline | 21.2mg |
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| Saturated Fat | 0.637g | 0.667g |
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| Monounsaturated Fat | 0.95g | 1.251g |
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| Polyunsaturated fat | 2.318g | 2.163g |
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| Tryptophan | 0.085mg | 0.067mg |
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| Threonine | 0.452mg | 0.354mg |
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| Isoleucine | 0.431mg | 0.337mg |
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| Leucine | 1.473mg | 1.155mg |
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| Lysine | 0.338mg | 0.265mg |
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| Methionine | 0.252mg | 0.197mg |
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| Phenylalanine | 0.59mg | 0.463mg |
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| Valine | 0.607mg | 0.477mg |
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| Histidine | 0.367mg | 0.287mg |
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| Fructose | 0.07g |
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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%
32%
Minerals Daily Need Coverage Score
72%
63%
Comparison summary
Which food contains less Sodium?
Popcorn contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Popcorn is lower in Saturated Fat (difference - 0.03g)
Which food is richer in minerals?
Popcorn is relatively richer in minerals
Which food is lower in Sugar?
Corn grain is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Corn grain is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.