Popcorn vs. Grape-Nuts Cereal — In-Depth Nutrition Comparison
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Important differences between popcorn and grape-Nuts Cereal
- Popcorn has more zinc; however, grape-Nuts Cereal has more iron, manganese, folate, vitamin B6, vitamin B1, vitamin B3, selenium, and phosphorus.
- Grape-Nuts Cereal's daily need coverage for iron is 310% more.
- Popcorn is lower in sodium.
- Grape-Nuts Cereal has a higher glycemic index than popcorn.
The food varieties used in the comparison are Snacks, popcorn, air-popped and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
Infographic
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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 | +16.1% |
| Contains more ZincZinc | +48.8% |
| Contains less SodiumSodium | -98.3% |
| Contains more CalciumCalcium | +357.1% |
| Contains more PotassiumPotassium | +21.6% |
| Contains more IronIron | +777.7% |
| Contains more CopperCopper | +29.8% |
| Contains more PhosphorusPhosphorus | +30.4% |
| Contains more ManganeseManganese | +190.7% |
| 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 AVitamin A | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +113.8% |
| Contains more Vitamin B1Vitamin B1 | +525% |
| Contains more Vitamin B2Vitamin B2 | +44.6% |
| Contains more Vitamin B3Vitamin B3 | +273.5% |
| Contains more Vitamin B5Vitamin B5 | +71% |
| Contains more Vitamin B6Vitamin B6 | +447.8% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +1012.9% |
| Contains more CholineCholine | +50.5% |
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:
11.22 g
Fats:
1.81 g
Carbs:
80.49 g
Water:
3.5 g
Other:
2.98 g
| Contains more ProteinProtein | +15.3% |
| Contains more FatsFats | +150.8% |
| Contains more OtherOther | +109.9% |
~equal in
Carbs
~80.49g
~equal in
Water
~3.5g
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
0.34 g
Monounsaturated fat:
Mono. Fat
0.21 g
Polyunsaturated fat:
Poly. Fat
0.78 g
| Contains more Mono. FatMonounsaturated fat | +352.4% |
| Contains more Poly. FatPolyunsaturated fat | +197.2% |
| Contains less Sat. FatSaturated fat | -46.6% |
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 minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.19mg | 28mg | 310% |
| Manganese | 1.113mg | 3.236mg | 92% |
| Folate | 31µg | 345µg | 79% |
| Vitamin B6 | 0.157mg | 0.86mg | 54% |
| Vitamin B1 | 0.104mg | 0.65mg | 46% |
| Vitamin B3 | 2.308mg | 8.62mg | 39% |
| Starch | 54.4g | 22% | |
| Sodium | 8mg | 465mg | 20% |
| Selenium | 0µg | 9.1µg | 17% |
| Phosphorus | 358mg | 467mg | 16% |
| Polyunsaturated fat | 2.318g | 0.78g | 10% |
| Zinc | 3.08mg | 2.07mg | 9% |
| Copper | 0.262mg | 0.34mg | 9% |
| Vitamin B5 | 0.51mg | 0.872mg | 7% |
| Fiber | 14.5g | 13g | 6% |
| Magnesium | 144mg | 124mg | 5% |
| Fats | 4.54g | 1.81g | 4% |
| Calcium | 7mg | 32mg | 3% |
| Protein | 12.94g | 11.22g | 3% |
| Vitamin B2 | 0.083mg | 0.12mg | 3% |
| Choline | 21.2mg | 31.9mg | 2% |
| Potassium | 329mg | 400mg | 2% |
| Vitamin E | 0.29mg | 0.62mg | 2% |
| Monounsaturated fat | 0.95g | 0.21g | 2% |
| Saturated fat | 0.637g | 0.34g | 1% |
| Calories | 387kcal | 361kcal | 1% |
| Vitamin K | 1.2µg | 2µg | 1% |
| Vitamin A | 10µg | 0µg | 1% |
| Carbs | 77.78g | 80.49g | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 63.28g | 67.49g | N/A |
| Sugar | 0.87g | 8.86g | 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%
69%
Minerals Daily Need Coverage Score
72%
209%
Comparison summary
Which food is lower in Sugar?
Popcorn is lower in Sugar (difference - 7.99g)
Which food contains less Sodium?
Popcorn contains less Sodium (difference - 457mg)
Which food is lower in glycemic index?
Popcorn is lower in glycemic index (difference - 13)
Which food is lower in Saturated fat?
Grape-Nuts Cereal is lower in Saturated fat (difference - 0.297g)
Which food is richer in minerals?
Grape-Nuts Cereal is relatively richer in minerals
Which food is richer in vitamins?
Grape-Nuts Cereal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)