Popcorn vs. Dolma — In-Depth Nutrition Comparison
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A recap on the differences between popcorn and dolma
- Popcorn has more fiber, phosphorus, manganese, magnesium, and carbs; however, dolma is higher in vitamin B12, selenium, and vitamin A.
- Dolma covers your daily vitamin B12 needs 58% more than popcorn.
- Dolma contains 12 times less carbs than popcorn. Popcorn contains 77.78g of carbs, while dolma contains 6.36g.
- Popcorn has less saturated fat.
Food varieties used in this article are Snacks, popcorn, air-popped and .
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +503.5% |
| Contains more PotassiumPotassium | +61.5% |
| Contains more IronIron | +55.6% |
| Contains more CopperCopper | +138.2% |
| Contains more PhosphorusPhosphorus | +219.1% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +171.5% |
| Contains more CalciumCalcium | +869% |
| Contains more ZincZinc | +10.4% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +73.3% |
| Contains more Vitamin B5Vitamin B5 | +34.2% |
| Contains more FolateFolate | +18.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1752.3% |
| Contains more Vitamin EVitamin E | +34.5% |
| Contains more Vitamin B2Vitamin B2 | +68.7% |
| Contains more Vitamin B3Vitamin B3 | +16.6% |
| Contains more Vitamin B6Vitamin B6 | +52.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +970% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.38µg | 58% |
| Fiber | 14.5g | 1.5g | 52% |
| Phosphorus | 358mg | 112.18mg | 35% |
| Manganese | 1.113mg | 0.41mg | 31% |
| Magnesium | 144mg | 23.86mg | 29% |
| Carbs | 77.78g | 6.36g | 24% |
| Saturated fat | 0.637g | 5.92g | 24% |
| Starch | 54.4g | 0g | 22% |
| Selenium | 0µg | 11.6µg | 21% |
| Cholesterol | 0mg | 59.15mg | 20% |
| Vitamin A | 10µg | 185.23µg | 19% |
| Sodium | 8mg | 432.02mg | 18% |
| Copper | 0.262mg | 0.11mg | 17% |
| Iron | 3.19mg | 2.05mg | 14% |
| Fats | 4.54g | 12.8g | 13% |
| Polyunsaturated fat | 2.318g | 0.5g | 12% |
| Monounsaturated fat | 0.95g | 5.24g | 11% |
| Vitamin K | 1.2µg | 12.84µg | 10% |
| Calories | 387kcal | 199.04kcal | 9% |
| Calcium | 7mg | 67.83mg | 6% |
| Vitamin B6 | 0.157mg | 0.24mg | 6% |
| Vitamin C | 0mg | 3.82mg | 4% |
| Potassium | 329mg | 203.75mg | 4% |
| Vitamin B1 | 0.104mg | 0.06mg | 4% |
| Vitamin B2 | 0.083mg | 0.14mg | 4% |
| Choline | 21.2mg | 43.34mg | 4% |
| Protein | 12.94g | 14.3g | 3% |
| Zinc | 3.08mg | 3.4mg | 3% |
| Vitamin B5 | 0.51mg | 0.38mg | 3% |
| Vitamin B3 | 2.308mg | 2.69mg | 2% |
| Vitamin E | 0.29mg | 0.39mg | 1% |
| Folate | 31µg | 26.26µg | 1% |
| Omega-3 (ALA) | 0.02g | 1% | |
| Omega-6 (Linoleic acid) | 0.11g | 1% | |
| Protein per 100 calories | 3.3g | 7.2g | N/A |
| Calories per 10 g protein | 299kcal | 139kcal | N/A |
| Weight per 100 calories | 26g | 50g | N/A |
| Unsaturated / Saturated Fat ratio | 5.1 | 0.97 | N/A |
| Net carbs | 63.28g | 4.86g | N/A |
| Vitamin D* | 0 IU | 1.1 IU | 0% |
| Sugar | 0.87g | 1.06g | N/A |
| Trans fat | 0.65g | N/A | |
| Tryptophan | 0.085mg | 0.07mg | 0% |
| Threonine | 0.452mg | 0.53mg | 0% |
| Isoleucine | 0.431mg | 0.6mg | 0% |
| Leucine | 1.473mg | 1.06mg | 0% |
| Lysine | 0.338mg | 1.11mg | 0% |
| Methionine | 0.252mg | 0.35mg | 0% |
| Phenylalanine | 0.59mg | 0.54mg | 0% |
| Valine | 0.607mg | 0.68mg | 0% |
| Histidine | 0.367mg | 0.44mg | 0% |
| Fructose | 0.07g | 0.13g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1123% |
| Contains more ProteinProtein | +10.5% |
| Contains more FatsFats | +181.9% |
| Contains more WaterWater | +2034.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.2% |
| Contains more Poly. FatPolyunsaturated fat | +363.6% |
| Contains more Mono. FatMonounsaturated fat | +451.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +620% |
| Contains more GlucoseGlucose | +185.7% |
| Contains more FructoseFructose | +85.7% |
~equal in
Lactose
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~equal in
Maltose
~0g
~equal in
Galactose
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