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  6. Popcorn vs. French fries

Popcorn vs. French fries — In-Depth Nutrition Comparison

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Important differences between popcorn and french fries

  • Popcorn has more fiber, manganese, phosphorus, iron, magnesium, zinc, and copper; however, french fries have more vitamin B6 and vitamin E.
  • Popcorn's daily need coverage for fiber is 43% more.
  • Popcorn has 6 times more zinc than french fries. Popcorn has 3.08mg of zinc, while french fries have 0.5mg.
  • Popcorn is lower in sodium.

The food varieties used in the comparison are Snacks, popcorn, air-popped and Fast foods, potato, french fried in vegetable oil.

Infographic

Popcorn vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +311.4%
Contains more IronIron +293.8%
Contains more CopperCopper +111.3%
Contains more ZincZinc +516%
Contains more PhosphorusPhosphorus +186.4%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +350.6%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +76%
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% 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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +112.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +475.9%
Contains more Vitamin B1Vitamin B1 +63.5%
Contains more Vitamin B3Vitamin B3 +30.2%
Contains more Vitamin B5Vitamin B5 +13.7%
Contains more Vitamin B6Vitamin B6 +136.9%
Contains more Vitamin KVitamin K +833.3%
Contains more CholineCholine +73.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~30µg

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +277.3%
Contains more CarbsCarbs +87.7%
Contains more FatsFats +224.4%
Contains more WaterWater +1061.1%
Contains more OtherOther +30.3%

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% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Mono. FatMonounsaturated fat +528.3%
Contains more Poly. FatPolyunsaturated fat +132.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Popcorn French fries DV% diff.
Fiber 14.5g 3.8g 43%
Manganese 1.113mg 0.247mg 38%
Phosphorus 358mg 125mg 33%
Iron 3.19mg 0.81mg 30%
Magnesium 144mg 35mg 26%
Zinc 3.08mg 0.5mg 23%
Starch 54.4g 22%
Polyunsaturated fat 2.318g 5.398g 21%
Protein 12.94g 3.43g 19%
Vitamin B6 0.157mg 0.372mg 17%
Fats 4.54g 14.73g 16%
Copper 0.262mg 0.124mg 15%
Monounsaturated fat 0.95g 5.969g 13%
Carbs 77.78g 41.44g 12%
Sodium 8mg 210mg 9%
Vitamin E 0.29mg 1.67mg 9%
Saturated fat 0.637g 2.336g 8%
Vitamin K 1.2µg 11.2µg 8%
Potassium 329mg 579mg 7%
Vitamin B1 0.104mg 0.17mg 6%
Vitamin C 0mg 4.7mg 5%
Vitamin B3 2.308mg 3.004mg 4%
Calories 387kcal 312kcal 4%
Choline 21.2mg 36.8mg 3%
Vitamin B2 0.083mg 0.039mg 3%
Selenium 0µg 0.9µg 2%
Vitamin B5 0.51mg 0.58mg 1%
Vitamin A 10µg 0µg 1%
Calcium 7mg 18mg 1%
Net carbs 63.28g 37.64g N/A
Sugar 0.87g 0.3g N/A
Folate 31µg 30µg 0%
Trans fat 0.06g N/A
Tryptophan 0.085mg 0%
Threonine 0.452mg 0%
Isoleucine 0.431mg 0%
Leucine 1.473mg 0%
Lysine 0.338mg 0%
Methionine 0.252mg 0%
Phenylalanine 0.59mg 0%
Valine 0.607mg 0%
Histidine 0.367mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Popcorn French fries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
27%
French fries
Minerals Daily Need Coverage Score
72%
Popcorn
28%
French fries

Comparison summary

Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 202mg)
Which food is lower in Saturated fat?
Popcorn
Popcorn is lower in Saturated fat (difference - 1.699g)
Which food is lower in glycemic index?
Popcorn
Popcorn is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.57g)
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
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.

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.