Popcorn vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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How are popcorn and golden Grahams Cereal different?
- Popcorn is higher in fiber; however, golden Grahams Cereal is richer in vitamin B12, iron, vitamin B6, vitamin B2, vitamin B1, vitamin B3, zinc, folate, and vitamin A.
- Daily need coverage for vitamin B12 for golden Grahams Cereal is 200% higher.
- Popcorn contains 3 times more fiber than golden Grahams Cereal. While popcorn contains 14.5g of fiber, golden Grahams Cereal contains only 5.6g.
Snacks, popcorn, air-popped and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS are the varieties used in this article.
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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 | +453.8% |
| Contains more PotassiumPotassium | +59.7% |
| Contains more CopperCopper | +27.2% |
| Contains more PhosphorusPhosphorus | +177.5% |
| Contains less SodiumSodium | -99% |
| Contains more CalciumCalcium | +4514.3% |
| Contains more IronIron | +354.5% |
| Contains more ZincZinc | +292.9% |
| Contains more ManganeseManganese | +66% |
| 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 B5Vitamin B5 | +50.9% |
| Contains more CholineCholine | +39.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +4620% |
| Contains more Vitamin EVitamin E | +120.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1053.8% |
| Contains more Vitamin B2Vitamin B2 | +1586.7% |
| Contains more Vitamin B3Vitamin B3 | +597.6% |
| Contains more Vitamin B6Vitamin B6 | +927.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +941.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
| Contains more ProteinProtein | +144.2% |
| Contains more FatsFats | +41.9% |
| Contains more WaterWater | +50.9% |
| Contains more OtherOther | +195.8% |
~equal in
Carbs
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.637 g
Monounsaturated fat:
Mono. Fat
0.95 g
Polyunsaturated fat:
Poly. Fat
2.318 g
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains more Poly. FatPolyunsaturated fat | +131.8% |
| Contains less Sat. FatSaturated fat | -37.2% |
| Contains more Mono. FatMonounsaturated fat | +68.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 4.8µg | 200% |
| Iron | 3.19mg | 14.5mg | 141% |
| Vitamin B6 | 0.157mg | 1.613mg | 112% |
| Vitamin B2 | 0.083mg | 1.4mg | 101% |
| Vitamin B1 | 0.104mg | 1.2mg | 91% |
| Vitamin B3 | 2.308mg | 16.1mg | 86% |
| Zinc | 3.08mg | 12.1mg | 82% |
| Folate | 31µg | 323µg | 73% |
| Vitamin A | 10µg | 472µg | 51% |
| Fiber | 14.5g | 5.6g | 36% |
| Sodium | 8mg | 772mg | 33% |
| Phosphorus | 358mg | 129mg | 33% |
| Manganese | 1.113mg | 1.848mg | 32% |
| Calcium | 7mg | 323mg | 32% |
| Magnesium | 144mg | 26mg | 28% |
| Vitamin C | 0mg | 19.4mg | 22% |
| Starch | 54.4g | 22% | |
| Vitamin D | 0µg | 3.2µg | 16% |
| Vitamin D | 0IU | 129IU | 16% |
| Protein | 12.94g | 5.3g | 15% |
| Selenium | 0µg | 5.6µg | 10% |
| Polyunsaturated fat | 2.318g | 1g | 9% |
| Copper | 0.262mg | 0.206mg | 6% |
| Potassium | 329mg | 206mg | 4% |
| Vitamin B5 | 0.51mg | 0.338mg | 3% |
| Vitamin E | 0.29mg | 0.64mg | 2% |
| Monounsaturated fat | 0.95g | 1.6g | 2% |
| Carbs | 77.78g | 85.1g | 2% |
| Fats | 4.54g | 3.2g | 2% |
| Saturated fat | 0.637g | 0.4g | 1% |
| Calories | 387kcal | 374kcal | 1% |
| Choline | 21.2mg | 15.2mg | 1% |
| Vitamin K | 1.2µg | 2µg | 1% |
| Net carbs | 63.28g | 79.5g | N/A |
| Sugar | 0.87g | 35g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
189%
Minerals Daily Need Coverage Score
72%
150%
Comparison summary
Which food is lower in Sugar?
Popcorn is lower in Sugar (difference - 34.13g)
Which food contains less Sodium?
Popcorn contains less Sodium (difference - 764mg)
Which food is lower in glycemic index?
Popcorn is lower in glycemic index (difference - 10)
Which food is lower in Saturated fat?
Golden Grahams Cereal is lower in Saturated fat (difference - 0.237g)
Which food is richer in vitamins?
Golden Grahams Cereal 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.