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Popcorn vs. Corn grits — In-Depth Nutrition Comparison

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What are the differences between popcorn and corn grits?

  • Popcorn is higher in fiber, phosphorus, manganese, magnesium, copper, zinc, vitamin B6, and vitamin B5, yet corn grits is higher in iron.
  • Popcorn's daily need coverage for fiber is 54% more.
  • The amount of sodium in popcorn is lower.
  • The glycemic index of popcorn is lower.

We used Snacks, popcorn, air-popped and Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt types in this article.

Infographic

Popcorn vs Corn grits 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.
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 4.3% 19% 2.4% 252% 0% 2.5% 6% 30% 6.4% 0%
Contains more MagnesiumMagnesium +2300%
Contains more PotassiumPotassium +1118.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +3322.2%
Contains more PhosphorusPhosphorus +2457.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +2171.4%
Contains more CalciumCalcium +814.3%
Contains more IronIron +110.3%
~equal in Selenium ~µg

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 0% 0% 0.2% 0% 36% 31% 31% 3.1% 6.5% 0% 0% 20% 1.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +880.8%
Contains more Vitamin B6Vitamin B6 +460.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.8%
Contains more CholineCholine +715.4%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B2Vitamin B2 +62.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Popcorn Corn grits DV% diff.
Fiber 14.5g 1.1g 54%
Phosphorus 358mg 14mg 49%
Manganese 1.113mg 0.049mg 46%
Iron 3.19mg 6.71mg 44%
Magnesium 144mg 6mg 33%
Copper 0.262mg 0mg 29%
Zinc 3.08mg 0.09mg 27%
Protein 12.94g 1.58g 23%
Carbs 77.78g 15.95g 21%
Starch 54.4g 15.39g 16%
Calories 387kcal 74kcal 16%
Polyunsaturated fat 2.318g 0.191g 14%
Sodium 8mg 227mg 10%
Vitamin B6 0.157mg 0.028mg 10%
Potassium 329mg 27mg 9%
Vitamin B5 0.51mg 0.052mg 9%
Calcium 7mg 64mg 6%
Fats 4.54g 0.49g 6%
Vitamin B3 2.308mg 1.672mg 4%
Vitamin B2 0.083mg 0.135mg 4%
Choline 21.2mg 2.6mg 3%
Vitamin B1 0.104mg 0.143mg 3%
Saturated fat 0.637g 0.076g 3%
Vitamin E 0.29mg 0.01mg 2%
Monounsaturated fat 0.95g 0.081g 2%
Vitamin A 10µg 1%
Vitamin K 1.2µg 0µg 1%
Folate 31µg 27µg 1%
Net carbs 63.28g 14.85g N/A
Sugar 0.87g 0.1g N/A
Tryptophan 0.085mg 0.011mg 0%
Threonine 0.452mg 0.052mg 0%
Isoleucine 0.431mg 0.058mg 0%
Leucine 1.473mg 0.228mg 0%
Lysine 0.338mg 0.031mg 0%
Methionine 0.252mg 0.029mg 0%
Phenylalanine 0.59mg 0.087mg 0%
Valine 0.607mg 0.077mg 0%
Histidine 0.367mg 0.048mg 0%
Fructose 0.07g 0g 0%

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
16% 81%
Protein: 1.58 g
Fats: 0.49 g
Carbs: 15.95 g
Water: 81.22 g
Other: 0.76 g
Contains more ProteinProtein +719%
Contains more FatsFats +826.5%
Contains more CarbsCarbs +387.6%
Contains more OtherOther +86.8%
Contains more WaterWater +2346.4%

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
22% 23% 55%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 0.191 g
Contains more Mono. FatMonounsaturated fat +1072.8%
Contains more Poly. FatPolyunsaturated fat +1113.6%
Contains less Sat. FatSaturated fat -88.1%

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
99%
Starch: 15.39 g
Sucrose: 0.1 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +253.5%
Contains more SucroseSucrose +620%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~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. Corn grits - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173897/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.