Popcorn vs. Corn — In-Depth Nutrition Comparison
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Important differences between popcorn and corn
- Popcorn has more fiber, manganese, phosphorus, iron, magnesium, copper, and zinc; however, corn has more vitamin C and vitamin B5.
- Popcorn's daily need coverage for fiber is 48% more.
- Popcorn has 7 times more iron than corn. Popcorn has 3.19mg of iron, while corn has 0.45mg.
The food varieties used in the comparison are Snacks, popcorn, air-popped and Corn, sweet, yellow, cooked, boiled, drained, without salt.
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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 CalciumCalcium | +133.3% |
| Contains more PotassiumPotassium | +50.9% |
| Contains more IronIron | +608.9% |
| Contains more CopperCopper | +434.7% |
| Contains more ZincZinc | +396.8% |
| Contains more PhosphorusPhosphorus | +364.9% |
| Contains more ManganeseManganese | +566.5% |
| Contains less SodiumSodium | -87.5% |
| 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 EVitamin E | +222.2% |
| Contains more Vitamin B1Vitamin B1 | +11.8% |
| Contains more Vitamin B2Vitamin B2 | +45.6% |
| Contains more Vitamin B3Vitamin B3 | +37.1% |
| Contains more Vitamin B6Vitamin B6 | +12.9% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +34.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +30% |
| Contains more Vitamin B5Vitamin B5 | +55.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 14.5g | 2.4g | 48% |
| Manganese | 1.113mg | 0.167mg | 41% |
| Phosphorus | 358mg | 77mg | 40% |
| Iron | 3.19mg | 0.45mg | 34% |
| Magnesium | 144mg | 26mg | 28% |
| Copper | 0.262mg | 0.049mg | 24% |
| Zinc | 3.08mg | 0.62mg | 22% |
| Protein | 12.94g | 3.41g | 19% |
| Carbs | 77.78g | 20.98g | 19% |
| Starch | 54.4g | 7.17g | 19% |
| Calories | 387kcal | 96kcal | 15% |
| Polyunsaturated fat | 2.318g | 0.603g | 11% |
| Vitamin C | 0mg | 5.5mg | 6% |
| Vitamin B5 | 0.51mg | 0.792mg | 6% |
| Fats | 4.54g | 1.5g | 5% |
| Vitamin B3 | 2.308mg | 1.683mg | 4% |
| Potassium | 329mg | 218mg | 3% |
| Vitamin B2 | 0.083mg | 0.057mg | 2% |
| Folate | 31µg | 23µg | 2% |
| Saturated fat | 0.637g | 0.197g | 2% |
| Vitamin E | 0.29mg | 0.09mg | 1% |
| Vitamin B1 | 0.104mg | 0.093mg | 1% |
| Vitamin B6 | 0.157mg | 0.139mg | 1% |
| Vitamin K | 1.2µg | 0.4µg | 1% |
| Choline | 21.2mg | 29.1mg | 1% |
| Monounsaturated fat | 0.95g | 0.374g | 1% |
| Fructose | 0.07g | 0.79g | 1% |
| Net carbs | 63.28g | 18.58g | N/A |
| Calcium | 7mg | 3mg | 0% |
| Sugar | 0.87g | 4.54g | N/A |
| Sodium | 8mg | 1mg | 0% |
| Vitamin A | 10µg | 13µg | 0% |
| Selenium | 0µg | 0.2µg | 0% |
| Tryptophan | 0.085mg | 0.023mg | 0% |
| Threonine | 0.452mg | 0.133mg | 0% |
| Isoleucine | 0.431mg | 0.133mg | 0% |
| Leucine | 1.473mg | 0.358mg | 0% |
| Lysine | 0.338mg | 0.141mg | 0% |
| Methionine | 0.252mg | 0.069mg | 0% |
| Phenylalanine | 0.59mg | 0.155mg | 0% |
| Valine | 0.607mg | 0.191mg | 0% |
| Histidine | 0.367mg | 0.091mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +279.5% |
| Contains more FatsFats | +202.7% |
| Contains more CarbsCarbs | +270.7% |
| Contains more OtherOther | +102.9% |
| Contains more WaterWater | +2111.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +154% |
| Contains more Poly. FatPolyunsaturated fat | +284.4% |
| Contains less Sat. FatSaturated fat | -69.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +658.7% |
| Contains more SucroseSucrose | +280.6% |
| Contains more GlucoseGlucose | +1100% |
| Contains more FructoseFructose | +1028.6% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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