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Popcorn vs. Corn, sweet, yellow, canned, vacuum pack, regular pack — In-Depth Nutrition Comparison

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Significant differences between Popcorn and Corn, sweet, yellow, canned, vacuum pack, regular pack

  • Popcorn has more Fiber, Manganese, Phosphorus, Iron, Magnesium, Zinc, Copper, and Vitamin B6, however, Corn, sweet, yellow, canned, vacuum pack, regular pack is richer in Vitamin C.
  • Popcorn covers your daily Fiber needs 50% more than Corn, sweet, yellow, canned, vacuum pack, regular pack.
  • Corn, sweet, yellow, canned, vacuum pack, regular pack has 17 times less Manganese than Popcorn. Popcorn has 1.113mg of Manganese, while Corn, sweet, yellow, canned, vacuum pack, regular pack has 0.067mg.
  • Popcorn contains less Sodium.

Specific food types used in this comparison are Snacks, popcorn, air-popped and Corn, sweet, yellow, canned, vacuum pack, regular pack.

Infographic

Popcorn vs Corn, sweet, yellow, canned, vacuum pack, regular pack 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.
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 16% 1.5% 16% 16% 16% 13% 27% 35% 8.7% 3.8%
Contains more MagnesiumMagnesium +526.1%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +76.9%
Contains more IronIron +659.5%
Contains more CopperCopper +445.8%
Contains more ZincZinc +569.6%
Contains more PhosphorusPhosphorus +459.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1561.2%
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.
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% 12% 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 27% 4.9% 0.8% 0% 10% 17% 22% 41% 13% 0% 0% 37% 12%
Contains more Vitamin AVitamin A +142%
Contains more Vitamin E Vitamin E +625%
Contains more Vitamin B1Vitamin B1 +153.7%
Contains more Vitamin B2Vitamin B2 +13.7%
Contains more Vitamin B3Vitamin B3 +97.8%
Contains more Vitamin B6Vitamin B6 +185.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +32.4%
Contains more FolateFolate +58.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~22.4mg

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
2% 19% 77%
Protein: 2.41 g
Fats: 0.5 g
Carbs: 19.44 g
Water: 76.58 g
Other: 1.07 g
Contains more ProteinProtein +436.9%
Contains more FatsFats +808%
Contains more CarbsCarbs +300.1%
Contains more OtherOther +32.7%
Contains more WaterWater +2206.6%

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
17% 32% 51%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.147 g
Polyunsaturated fat: Poly. Fat 0.237 g
Contains more Mono. FatMonounsaturated Fat +546.3%
Contains more Poly. FatPolyunsaturated fat +878.1%
Contains less Sat. FatSaturated Fat -87.9%

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
88% 6% 4% 2%
Starch: 0 g
Sucrose: 4.91 g
Glucose: 0.35 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0.1 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +581.9%
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +228.6%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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, sweet, yellow, canned, vacuum pack, regular pack
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat 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, sweet, yellow, canned, vacuum pack, regular pack Opinion
Calories 387kcal 79kcal Popcorn
Protein 12.94g 2.41g Popcorn
Fats 4.54g 0.5g Popcorn
Vitamin C 0mg 8.1mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Net carbs 63.28g 17.44g Popcorn
Carbs 77.78g 19.44g Popcorn
Magnesium 144mg 23mg Popcorn
Calcium 7mg 5mg Popcorn
Potassium 329mg 186mg Popcorn
Iron 3.19mg 0.42mg Popcorn
Sugar 0.87g 5.59g Popcorn
Fiber 14.5g 2g Popcorn
Copper 0.262mg 0.048mg Popcorn
Zinc 3.08mg 0.46mg Popcorn
Starch 54.4g Popcorn
Phosphorus 358mg 64mg Popcorn
Sodium 8mg 272mg Popcorn
Vitamin A 196IU 81IU Popcorn
Vitamin A RAE 10µg 4µg Popcorn
Vitamin E 0.29mg 0.04mg Popcorn
Manganese 1.113mg 0.067mg Popcorn
Selenium 0µg 0.7µg Corn, sweet, yellow, canned, vacuum pack, regular pack
Vitamin B1 0.104mg 0.041mg Popcorn
Vitamin B2 0.083mg 0.073mg Popcorn
Vitamin B3 2.308mg 1.167mg Popcorn
Vitamin B5 0.51mg 0.675mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Vitamin B6 0.157mg 0.055mg Popcorn
Vitamin K 1.2µg 0µg Popcorn
Folate 31µg 49µg Corn, sweet, yellow, canned, vacuum pack, regular pack
Choline 21.2mg 22.4mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Saturated Fat 0.637g 0.077g Corn, sweet, yellow, canned, vacuum pack, regular pack
Monounsaturated Fat 0.95g 0.147g Popcorn
Polyunsaturated fat 2.318g 0.237g Popcorn
Tryptophan 0.085mg 0.017mg Popcorn
Threonine 0.452mg 0.097mg Popcorn
Isoleucine 0.431mg 0.097mg Popcorn
Leucine 1.473mg 0.26mg Popcorn
Lysine 0.338mg 0.102mg Popcorn
Methionine 0.252mg 0.05mg Popcorn
Phenylalanine 0.59mg 0.112mg Popcorn
Valine 0.607mg 0.138mg Popcorn
Histidine 0.367mg 0.066mg Popcorn
Fructose 0.07g 0.23g Corn, sweet, yellow, canned, vacuum pack, regular pack

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Popcorn Corn, sweet, yellow, canned, vacuum pack, regular pack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Popcorn
14%
Corn, sweet, yellow, canned, vacuum pack, regular pack
Minerals Daily Need Coverage Score
72%
Popcorn
15%
Corn, sweet, yellow, canned, vacuum pack, regular pack

Comparison summary

Which food is lower in Sugar?
Popcorn
Popcorn is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 264mg)
Which food is richer in minerals?
Popcorn
Popcorn is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn, sweet, yellow, canned, vacuum pack, regular pack
Corn, sweet, yellow, canned, vacuum pack, regular pack is lower in Saturated Fat (difference - 0.56g)
Which food is lower in glycemic index?
Corn, sweet, yellow, canned, vacuum pack, regular pack
Corn, sweet, yellow, canned, vacuum pack, regular pack is lower in glycemic index (difference - 62)
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, sweet, yellow, canned, vacuum pack, regular pack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169216/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.