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  6. Popcorn vs. Cream of Rice

Popcorn vs. Cream of Rice — In-Depth Nutrition Comparison

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Important differences between popcorn and cream of Rice

  • Popcorn has more fiber, phosphorus, manganese, magnesium, zinc, copper, vitamin B6, potassium, and vitamin B5; however, cream of Rice has more iron.
  • Popcorn's daily need coverage for fiber is 58% more.
  • Popcorn has 48 times more magnesium than cream of Rice. Popcorn has 144mg of magnesium, while cream of Rice has 3mg.

The food varieties used in the comparison are Snacks, popcorn, air-popped and Cereals, CREAM OF RICE, cooked with water, with salt.

Infographic

Popcorn vs Cream of Rice 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 2.1% 0.3% 1.8% 149% 11% 4.4% 7.3% 23% 19% 16%
Contains more MagnesiumMagnesium +4700%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +1545%
Contains more CopperCopper +670.6%
Contains more ZincZinc +1825%
Contains more PhosphorusPhosphorus +2005.9%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +672.9%
Contains more IronIron +24.1%
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.
Popcorn
Popcorn
10
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% 0.4% 0% 18% 4.2% 19% 4.6% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B1Vitamin B1 +46.5%
Contains more Vitamin B2Vitamin B2 +361.1%
Contains more Vitamin B3Vitamin B3 +122.1%
Contains more Vitamin B5Vitamin B5 +571.1%
Contains more Vitamin B6Vitamin B6 +481.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +933.3%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Cream of Rice DV% diff.
Fiber 14.5g 0.1g 58%
Phosphorus 358mg 17mg 49%
Manganese 1.113mg 0.144mg 42%
Magnesium 144mg 3mg 34%
Zinc 3.08mg 0.16mg 27%
Copper 0.262mg 0.034mg 25%
Protein 12.94g 0.9g 24%
Carbs 77.78g 11.5g 22%
Starch 54.4g 22%
Calories 387kcal 52kcal 17%
Polyunsaturated fat 2.318g 0.027g 15%
Iron 3.19mg 3.96mg 10%
Vitamin B6 0.157mg 0.027mg 10%
Vitamin B5 0.51mg 0.076mg 9%
Potassium 329mg 20mg 9%
Vitamin B3 2.308mg 1.039mg 8%
Sodium 8mg 173mg 7%
Folate 31µg 3µg 7%
Fats 4.54g 0.1g 7%
Selenium 0µg 3µg 5%
Vitamin B2 0.083mg 0.018mg 5%
Choline 21.2mg 4%
Saturated fat 0.637g 0.02g 3%
Vitamin B1 0.104mg 0.071mg 3%
Vitamin E 0.29mg 0.02mg 2%
Monounsaturated fat 0.95g 0.031g 2%
Vitamin K 1.2µg 0µg 1%
Vitamin A 10µg 0µg 1%
Calcium 7mg 1mg 1%
Net carbs 63.28g 11.4g N/A
Sugar 0.87g 0.04g N/A
Tryptophan 0.085mg 0.013mg 0%
Threonine 0.452mg 0.044mg 0%
Isoleucine 0.431mg 0.015mg 0%
Leucine 1.473mg 0.073mg 0%
Lysine 0.338mg 0.037mg 0%
Methionine 0.252mg 0.026mg 0%
Phenylalanine 0.59mg 0.037mg 0%
Valine 0.607mg 0.057mg 0%
Histidine 0.367mg 0.026mg 0%
Fructose 0.07g 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
12% 88%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 11.5 g
Water: 87.5 g
Other: 0 g
Contains more ProteinProtein +1337.8%
Contains more FatsFats +4440%
Contains more CarbsCarbs +576.3%
Contains more OtherOther +∞%
Contains more WaterWater +2535.5%

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
26% 40% 35%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +2964.5%
Contains more Poly. FatPolyunsaturated fat +8485.2%
Contains less Sat. FatSaturated fat -96.9%

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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. Cream of Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173914/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.