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. Cream of Wheat

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

Compare

Differences between Popcorn and Cream of Wheat

  • Popcorn has more Fiber, Phosphorus, Manganese, Magnesium, Zinc, and Copper, while Cream of Wheat has more Vitamin A RAE, Iron, Vitamin B6, and Vitamin B1.
  • Popcorn's daily need coverage for Fiber is 56% higher.

The food types used in this comparison are Snacks, popcorn, air-popped and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Infographic

Popcorn vs Cream of Wheat 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
7
:
3
Cream of Wheat
Cream of Wheat
Contains more Magnesium +2300%
Contains more Phosphorus +1888.9%
Contains more Potassium +1545%
Contains less Sodium -92.2%
Contains more Zinc +1711.8%
Contains more Copper +509.3%
Contains more Manganese +∞%
Contains more Calcium +814.3%
Contains more Iron +55.5%
Contains more Selenium +∞%
Popcorn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 120% 103% 154% 30% 2% 85% 88% 146% 0%
Cream of Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 186% 5% 8% 2% 14% 5% 15% 0% 20%
Contains more Magnesium +2300%
Contains more Phosphorus +1888.9%
Contains more Potassium +1545%
Contains less Sodium -92.2%
Contains more Zinc +1711.8%
Contains more Copper +509.3%
Contains more Manganese +∞%
Contains more Calcium +814.3%
Contains more Iron +55.5%
Contains more Selenium +∞%

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
4
:
6
Cream of Wheat
Cream of Wheat
Contains more Vitamin E +1350%
Contains more Vitamin B5 +522%
Contains more Vitamin K +1100%
Contains more Vitamin A +294.4%
Contains more Vitamin B1 +123.1%
Contains more Vitamin B2 +153%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +96.8%
Contains more Folate +100%
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%
Cream of Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 1% 0% 0% 59% 49% 58% 5% 72% 47% 0% 1%
Contains more Vitamin E +1350%
Contains more Vitamin B5 +522%
Contains more Vitamin K +1100%
Contains more Vitamin A +294.4%
Contains more Vitamin B1 +123.1%
Contains more Vitamin B2 +153%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +96.8%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Popcorn
Popcorn
4
:
1
Cream of Wheat
Cream of Wheat
Contains more Protein +603.3%
Contains more Fats +1791.7%
Contains more Carbs +494.6%
Contains more Other +222.7%
Contains more Water +2442.2%
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
Cream of Wheat
2% 13% 84%
Protein: 1.84 g
Fats: 0.24 g
Carbs: 13.08 g
Water: 84.4 g
Other: 0.44 g
Contains more Protein +603.3%
Contains more Fats +1791.7%
Contains more Carbs +494.6%
Contains more Other +222.7%
Contains more Water +2442.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Popcorn
Popcorn
2
:
1
Cream of Wheat
Cream of Wheat
Contains more Monounsaturated Fat +2778.8%
Contains more Polyunsaturated fat +1629.9%
Contains less Saturated Fat -94%
Popcorn
16% 24% 59%
Saturated Fat: 0.637 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 2.318 g
Cream of Wheat
19% 16% 65%
Saturated Fat: 0.038 g
Monounsaturated Fat: 0.033 g
Polyunsaturated fat: 0.134 g
Contains more Monounsaturated Fat +2778.8%
Contains more Polyunsaturated fat +1629.9%
Contains less Saturated Fat -94%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Popcorn
Popcorn
4
:
0
Cream of Wheat
Cream of Wheat
Contains more Starch +∞%
Contains more Sucrose +928.6%
Contains more Glucose +∞%
Contains more Fructose +∞%
Popcorn
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
Cream of Wheat
100%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +928.6%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Popcorn Cream of Wheat Opinion
Net carbs 63.28g 12.48g Popcorn
Protein 12.94g 1.84g Popcorn
Fats 4.54g 0.24g Popcorn
Carbs 77.78g 13.08g Popcorn
Calories 387kcal 62kcal Popcorn
Starch 54.4g Popcorn
Fructose 0.07g Popcorn
Sugar 0.87g 0.07g Cream of Wheat
Fiber 14.5g 0.6g Popcorn
Calcium 7mg 64mg Cream of Wheat
Iron 3.19mg 4.96mg Cream of Wheat
Magnesium 144mg 6mg Popcorn
Phosphorus 358mg 18mg Popcorn
Potassium 329mg 20mg Popcorn
Sodium 8mg 102mg Popcorn
Zinc 3.08mg 0.17mg Popcorn
Copper 0.262mg 0.043mg Popcorn
Manganese 1.113mg 0mg Popcorn
Selenium 0µg 3.5µg Cream of Wheat
Vitamin A 196IU 773IU Cream of Wheat
Vitamin A RAE 10µg 232µg Cream of Wheat
Vitamin E 0.29mg 0.02mg Popcorn
Vitamin B1 0.104mg 0.232mg Cream of Wheat
Vitamin B2 0.083mg 0.21mg Cream of Wheat
Vitamin B3 2.308mg 3.093mg Cream of Wheat
Vitamin B5 0.51mg 0.082mg Popcorn
Vitamin B6 0.157mg 0.309mg Cream of Wheat
Folate 31µg 62µg Cream of Wheat
Vitamin K 1.2µg 0.1µg Popcorn
Tryptophan 0.085mg 0.025mg Popcorn
Threonine 0.452mg 0.058mg Popcorn
Isoleucine 0.431mg 0.08mg Popcorn
Leucine 1.473mg 0.139mg Popcorn
Lysine 0.338mg 0.047mg Popcorn
Methionine 0.252mg 0.034mg Popcorn
Phenylalanine 0.59mg 0.099mg Popcorn
Valine 0.607mg 0.089mg Popcorn
Histidine 0.367mg 0.042mg Popcorn
Saturated Fat 0.637g 0.038g Cream of Wheat
Monounsaturated Fat 0.95g 0.033g Popcorn
Polyunsaturated fat 2.318g 0.134g Popcorn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Popcorn Cream of Wheat
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
Cream of Wheat
Cream of Wheat vs Cream of Rice
Cream of Rice
Cream of Wheat
Cream of Wheat vs Cream of tartar
Cream of tartar
Cream of Wheat
Cream of Wheat vs Sour cream
Sour cream

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
28%
Cream of Wheat
Minerals Daily Need Coverage Score
72%
Popcorn
27%
Cream of Wheat

Comparison summary

Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 94mg)
Which food is lower in glycemic index?
Popcorn
Popcorn is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Cream of Wheat
Cream of Wheat is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated Fat?
Cream of Wheat
Cream of Wheat is lower in Saturated Fat (difference - 0.599g)
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 minerals?
?
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.
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. Cream of Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173902/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.