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, and magnesium; however, dolma is higher in vitamin A, vitamin B12, and selenium.
- Dolma covers your daily vitamin A needs 100% more than popcorn.
- Dolma contains 10 times less fiber than popcorn. Popcorn contains 14.5g of fiber, while dolma contains 1.5g.
- Popcorn has less saturated fat.
Food varieties used in this article are Snacks, popcorn, air-popped and .
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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.
| 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
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.
| 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% |
| 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% |
| Omega-3 - ALA | 0.02g | N/A | |
| Omega-6 - Linoleic acid | 0.11g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1123% |
| Contains more OtherOther | +∞% |
| 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
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~equal in
Galactose
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