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Popcorn vs. Onion rings — In-Depth Nutrition Comparison

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Significant differences between popcorn and onion rings

  • Popcorn has more fiber, phosphorus, manganese, magnesium, iron, zinc, and copper; however, onion rings is richer in vitamin K and selenium.
  • Popcorn covers your daily fiber needs 49% more than onion rings.
  • Onion rings has 8 times less magnesium than popcorn. Popcorn has 144mg of magnesium, while onion rings has 17mg.
  • Popcorn contains less sodium.

Specific food types used in this comparison are Snacks, popcorn, air-popped and Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Infographic

Popcorn vs Onion rings 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.
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 12% 9.3% 11% 47% 24% 11% 30% 48% 45% 31%
Contains more MagnesiumMagnesium +747.1%
Contains more PotassiumPotassium +167.5%
Contains more IronIron +155.2%
Contains more CopperCopper +258.9%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +404.2%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +219.8%
Contains more CalciumCalcium +342.9%
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 5.3% 0% 9.2% 0% 46% 27% 25% 18% 27% 0% 85% 25% 5.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +71.1%
Contains more Vitamin B5Vitamin B5 +73.5%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more CholineCholine +98.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +58.6%
Contains more Vitamin B1Vitamin B1 +77.9%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin KVitamin K +2741.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~33µg

All nutrients comparison - raw data values

Nutrient Popcorn Onion rings DV% diff.
Fiber 14.5g 2.2g 49%
Phosphorus 358mg 71mg 41%
Polyunsaturated fat 2.318g 7.633g 35%
Manganese 1.113mg 0.348mg 33%
Magnesium 144mg 17mg 30%
Vitamin K 1.2µg 34.1µg 27%
Iron 3.19mg 1.25mg 24%
Zinc 3.08mg 0.42mg 24%
Copper 0.262mg 0.073mg 21%
Protein 12.94g 4.14g 18%
Sodium 8mg 370mg 16%
Fats 4.54g 14.3g 15%
Carbs 77.78g 33.79g 15%
Starch 54.4g 25.58g 12%
Selenium 0µg 5.6µg 10%
Vitamin B1 0.104mg 0.185mg 7%
Saturated fat 0.637g 2.137g 7%
Calories 387kcal 276kcal 6%
Vitamin B3 2.308mg 1.349mg 6%
Potassium 329mg 123mg 6%
Monounsaturated fat 0.95g 3g 5%
Vitamin B5 0.51mg 0.294mg 4%
Vitamin B2 0.083mg 0.116mg 3%
Vitamin B6 0.157mg 0.117mg 3%
Calcium 7mg 31mg 2%
Choline 21.2mg 10.7mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin E 0.29mg 0.46mg 1%
Fructose 0.07g 1.26g 1%
Folate 31µg 33µg 1%
Vitamin A 10µg 0µg 1%
Net carbs 63.28g 31.59g N/A
Sugar 0.87g 5.1g N/A
Trans fat 0.053g N/A
Tryptophan 0.085mg 0.07mg 0%
Threonine 0.452mg 0.15mg 0%
Isoleucine 0.431mg 0.214mg 0%
Leucine 1.473mg 0.35mg 0%
Lysine 0.338mg 0.151mg 0%
Methionine 0.252mg 0.081mg 0%
Phenylalanine 0.59mg 0.243mg 0%
Valine 0.607mg 0.216mg 0%
Histidine 0.367mg 0.109mg 0%
Omega-3 - ALA 0.789g N/A
Omega-6 - Gamma-linoleic acid 0g 0.047g N/A
Omega-6 - Eicosadienoic acid 0g 0.003g N/A
Omega-6 - Linoleic acid 6.346g N/A

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
4% 14% 34% 46%
Protein: 4.14 g
Fats: 14.3 g
Carbs: 33.79 g
Water: 46.37 g
Other: 1.4 g
Contains more ProteinProtein +212.6%
Contains more CarbsCarbs +130.2%
Contains more FatsFats +215%
Contains more WaterWater +1296.7%
~equal in Other ~1.4g

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% 23% 60%
Saturated fat: Sat. Fat 2.137 g
Monounsaturated fat: Mono. Fat 3 g
Polyunsaturated fat: Poly. Fat 7.633 g
Contains less Sat. FatSaturated fat -70.2%
Contains more Mono. FatMonounsaturated fat +215.8%
Contains more Poly. FatPolyunsaturated fat +229.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 54.4 g
Sucrose: 0.72 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
83% 6% 4% 4% 2%
Starch: 25.58 g
Sucrose: 1.76 g
Glucose: 1.31 g
Fructose: 1.26 g
Lactose: 0.11 g
Maltose: 0.66 g
Galactose: 0 g
Contains more StarchStarch +112.7%
Contains more SucroseSucrose +144.4%
Contains more GlucoseGlucose +1771.4%
Contains more FructoseFructose +1700%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

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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. Onion rings - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170415/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.