Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Popcorn
  5. Compare
  6. Popcorn vs. Corn nuts

Popcorn vs. Corn nuts — In-Depth Nutrition Comparison

Compare

A recap on 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.

Food varieties used in this article are Snacks, popcorn, air-popped and Snacks, cornnuts, barbecue-flavor.

Infographic

Popcorn vs Corn nuts 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.
Popcorn
Popcorn
9
:
1
Corn nuts
Corn nuts
Contains more Iron +87.6%
Contains more Magnesium +32.1%
Contains more Phosphorus +26.5%
Contains more Potassium +15%
Contains less Sodium -98.7%
Contains more Zinc +63.8%
Contains more Copper +92.6%
Contains more Manganese +128.5%
Contains more Calcium +142.9%
Popcorn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 120% 103% 154% 30% 2% 85% 88% 146% 0%
Corn nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 78% 122% 26% 79% 52% 46% 64% 0%
Contains more Iron +87.6%
Contains more Magnesium +32.1%
Contains more Phosphorus +26.5%
Contains more Potassium +15%
Contains less Sodium -98.7%
Contains more Zinc +63.8%
Contains more Copper +92.6%
Contains more Manganese +128.5%
Contains more Calcium +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.
Popcorn
Popcorn
6
:
5
Corn nuts
Corn nuts
Contains more Vitamin B3 +53.2%
Contains more Vitamin B5 +36.4%
Contains more Folate +∞%
Contains more Vitamin A +72.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +236.5%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B6 +19.1%
Popcorn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 6% 0% 0% 27% 20% 44% 31% 37% 24% 0% 3%
Corn nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 2% 88% 33% 29% 23% 44% 0% 0% 0%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B5 +36.4%
Contains more Folate +∞%
Contains more Vitamin A +72.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +236.5%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B6 +19.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Popcorn
Popcorn
3
:
2
Corn nuts
Corn nuts
Contains more Protein +43.8%
Contains more Water +107.5%
Contains more Fats +215%
Contains more Other +139.4%
Equal in Carbs - 71.7
Popcorn
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Corn nuts
9% 14% 72% 3%
Protein: 9 g
Fats: 14.3 g
Carbs: 71.7 g
Water: 1.6 g
Other: 3.4 g
Contains more Protein +43.8%
Contains more Water +107.5%
Contains more Fats +215%
Contains more Other +139.4%
Equal in Carbs - 71.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Popcorn
Popcorn
1
:
2
Corn nuts
Corn nuts
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +674.7%
Contains more Polyunsaturated fat +38.9%
Popcorn
16% 24% 59%
Saturated Fat: 0.637 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 2.318 g
Corn nuts
20% 56% 24%
Saturated Fat: 2.58 g
Monounsaturated Fat: 7.36 g
Polyunsaturated fat: 3.22 g
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +674.7%
Contains more Polyunsaturated fat +38.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Popcorn Corn nuts
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Popcorn Corn nuts Opinion
Net carbs 63.28g 63.3g Corn nuts
Protein 12.94g 9g Popcorn
Fats 4.54g 14.3g Corn nuts
Carbs 77.78g 71.7g Popcorn
Calories 387kcal 436kcal Corn nuts
Starch 54.4g Popcorn
Fructose 0.07g Popcorn
Sugar 0.87g Corn nuts
Fiber 14.5g 8.4g Popcorn
Calcium 7mg 17mg Corn nuts
Iron 3.19mg 1.7mg Popcorn
Magnesium 144mg 109mg Popcorn
Phosphorus 358mg 283mg Popcorn
Potassium 329mg 286mg Popcorn
Sodium 8mg 600mg Popcorn
Zinc 3.08mg 1.88mg Popcorn
Copper 0.262mg 0.136mg Popcorn
Manganese 1.113mg 0.487mg Popcorn
Vitamin A 196IU 338IU Corn nuts
Vitamin A RAE 10µg 17µg Corn nuts
Vitamin E 0.29mg Popcorn
Vitamin C 0mg 0.4mg Corn nuts
Vitamin B1 0.104mg 0.35mg Corn nuts
Vitamin B2 0.083mg 0.142mg Corn nuts
Vitamin B3 2.308mg 1.507mg Popcorn
Vitamin B5 0.51mg 0.374mg Popcorn
Vitamin B6 0.157mg 0.187mg Corn nuts
Folate 31µg 0µg Popcorn
Vitamin K 1.2µg Popcorn
Tryptophan 0.085mg Popcorn
Threonine 0.452mg Popcorn
Isoleucine 0.431mg Popcorn
Leucine 1.473mg Popcorn
Lysine 0.338mg Popcorn
Methionine 0.252mg Popcorn
Phenylalanine 0.59mg Popcorn
Valine 0.607mg Popcorn
Histidine 0.367mg Popcorn
Saturated Fat 0.637g 2.58g Popcorn
Monounsaturated Fat 0.95g 7.36g Corn nuts
Polyunsaturated fat 2.318g 3.22g Corn nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Popcorn Corn nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Popcorn
Popcorn vs Granola bars
Granola bars
Popcorn
Popcorn vs Caramel popcorn
Caramel popcorn
Popcorn
Popcorn vs Cheese popcorn
Cheese popcorn
Hominy
Hominy vs Peanut
Peanut
Corn nuts
Corn nuts vs Hominy
Hominy
Corn nuts
Corn nuts vs Peanut
Peanut

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
17%
Popcorn
20%
Corn nuts
Minerals Daily Need Coverage Score
72%
Popcorn
53%
Corn nuts

Comparison summary

Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 592mg)
Which food is lower in Saturated Fat?
Popcorn
Popcorn is lower in Saturated Fat (difference - 1.943g)
Which food is richer in minerals?
Popcorn
Popcorn is relatively richer in minerals
Which food is lower in Sugar?
Corn nuts
Corn nuts is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Corn nuts
Corn nuts is lower in glycemic index (difference - 22)
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.

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 nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169672/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.