Popcorn vs. Corn nuts — In-Depth Nutrition Comparison
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A recap on the differences between popcorn and corn nuts
- Popcorn has more manganese, fiber, iron, copper, zinc, phosphorus, and magnesium; however, corn nuts are higher in vitamin B1.
- Popcorn covers your daily manganese needs 27% more than corn nuts.
- Corn nuts contain 2 times less copper than popcorn. Popcorn contains 0.262mg of copper, while corn nuts contain 0.136mg.
- Popcorn has less saturated fat.
- The glycemic index of popcorn is higher.
Food varieties used in this article are Snacks, popcorn, air-popped and Snacks, cornnuts, barbecue-flavor.
Infographic
Infographic link
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 | +32.1% |
| Contains more PotassiumPotassium | +15% |
| Contains more IronIron | +87.6% |
| Contains more CopperCopper | +92.6% |
| Contains more ZincZinc | +63.8% |
| Contains more PhosphorusPhosphorus | +26.5% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +128.5% |
| Contains more CalciumCalcium | +142.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +53.2% |
| Contains more Vitamin B5Vitamin B5 | +36.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +70% |
| Contains more Vitamin B1Vitamin B1 | +236.5% |
| Contains more Vitamin B2Vitamin B2 | +71.1% |
| Contains more Vitamin B6Vitamin B6 | +19.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.113mg | 0.487mg | 27% |
| Sodium | 8mg | 600mg | 26% |
| Fiber | 14.5g | 8.4g | 24% |
| Starch | 54.4g | 22% | |
| Vitamin B1 | 0.104mg | 0.35mg | 21% |
| Iron | 3.19mg | 1.7mg | 19% |
| Monounsaturated fat | 0.95g | 7.36g | 16% |
| Fats | 4.54g | 14.3g | 15% |
| Copper | 0.262mg | 0.136mg | 14% |
| Phosphorus | 358mg | 283mg | 11% |
| Zinc | 3.08mg | 1.88mg | 11% |
| Saturated fat | 0.637g | 2.58g | 9% |
| Protein | 12.94g | 9g | 8% |
| Folate | 31µg | 0µg | 8% |
| Magnesium | 144mg | 109mg | 8% |
| Polyunsaturated fat | 2.318g | 3.22g | 6% |
| Vitamin B2 | 0.083mg | 0.142mg | 5% |
| Vitamin B3 | 2.308mg | 1.507mg | 5% |
| Choline | 21.2mg | 4% | |
| Vitamin B5 | 0.51mg | 0.374mg | 3% |
| Vitamin B6 | 0.157mg | 0.187mg | 2% |
| Calories | 387kcal | 436kcal | 2% |
| Carbs | 77.78g | 71.7g | 2% |
| Vitamin E | 0.29mg | 2% | |
| Vitamin A | 10µg | 17µg | 1% |
| Vitamin K | 1.2µg | 1% | |
| Potassium | 329mg | 286mg | 1% |
| Calcium | 7mg | 17mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 63.28g | 63.3g | N/A |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.085mg | 0% | |
| Threonine | 0.452mg | 0% | |
| Isoleucine | 0.431mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.338mg | 0% | |
| Methionine | 0.252mg | 0% | |
| Phenylalanine | 0.59mg | 0% | |
| Valine | 0.607mg | 0% | |
| Histidine | 0.367mg | 0% | |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.8% |
| Contains more WaterWater | +107.5% |
| Contains more FatsFats | +215% |
| Contains more OtherOther | +139.4% |
~equal in
Carbs
~71.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.3% |
| Contains more Mono. FatMonounsaturated fat | +674.7% |
| Contains more Poly. FatPolyunsaturated fat | +38.9% |
