Popcorn vs. Peanut — In-Depth Nutrition Comparison
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Differences between popcorn and peanuts
- Popcorn has more fiber, while peanuts have more copper, vitamin B3, vitamin E, folate, vitamin B1, manganese, vitamin B5, and iron.
- Peanuts' daily need coverage for copper is 98% higher.
- Peanuts contain 2 times less fiber than popcorn. Popcorn contains 14.5g of fiber, while peanuts contain 8.5g.
- The amount of saturated fat in popcorn is lower.
- Peanuts have a lower glycemic index. The glycemic index of peanuts is 13, while the glycemic index of popcorn is 62.
The food types used in this comparison are Snacks, popcorn, air-popped and Peanuts, all types, raw.
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 less SodiumSodium | -55.6% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +1214.3% |
| Contains more PotassiumPotassium | +114.3% |
| Contains more IronIron | +43.6% |
| Contains more CopperCopper | +336.6% |
| Contains more ManganeseManganese | +73.8% |
| 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 KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +2772.4% |
| Contains more Vitamin B1Vitamin B1 | +515.4% |
| Contains more Vitamin B2Vitamin B2 | +62.7% |
| Contains more Vitamin B3Vitamin B3 | +422.8% |
| Contains more Vitamin B5Vitamin B5 | +246.5% |
| Contains more Vitamin B6Vitamin B6 | +121.7% |
| Contains more FolateFolate | +674.2% |
| Contains more CholineCholine | +147.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.262mg | 1.144mg | 98% |
| Polyunsaturated fat | 2.318g | 15.558g | 88% |
| Fats | 4.54g | 49.24g | 69% |
| Vitamin B3 | 2.308mg | 12.066mg | 61% |
| Monounsaturated fat | 0.95g | 24.426g | 59% |
| Vitamin E | 0.29mg | 8.33mg | 54% |
| Folate | 31µg | 240µg | 52% |
| Vitamin B1 | 0.104mg | 0.64mg | 45% |
| Manganese | 1.113mg | 1.934mg | 36% |
| Protein | 12.94g | 25.8g | 26% |
| Saturated fat | 0.637g | 6.279g | 26% |
| Vitamin B5 | 0.51mg | 1.767mg | 25% |
| Fiber | 14.5g | 8.5g | 24% |
| Starch | 54.4g | 22% | |
| Carbs | 77.78g | 16.13g | 21% |
| Iron | 3.19mg | 4.58mg | 17% |
| Vitamin B6 | 0.157mg | 0.348mg | 15% |
| Selenium | 0µg | 7.2µg | 13% |
| Potassium | 329mg | 705mg | 11% |
| Calories | 387kcal | 567kcal | 9% |
| Calcium | 7mg | 92mg | 9% |
| Magnesium | 144mg | 168mg | 6% |
| Choline | 21.2mg | 52.5mg | 6% |
| Vitamin B2 | 0.083mg | 0.135mg | 4% |
| Phosphorus | 358mg | 376mg | 3% |
| Zinc | 3.08mg | 3.27mg | 2% |
| Vitamin A | 10µg | 0µg | 1% |
| Vitamin K | 1.2µg | 0µg | 1% |
| Net carbs | 63.28g | 7.63g | N/A |
| Sugar | 0.87g | 4.72g | N/A |
| Sodium | 8mg | 18mg | 0% |
| Tryptophan | 0.085mg | 0.25mg | 0% |
| Threonine | 0.452mg | 0.883mg | 0% |
| Isoleucine | 0.431mg | 0.907mg | 0% |
| Leucine | 1.473mg | 1.672mg | 0% |
| Lysine | 0.338mg | 0.926mg | 0% |
| Methionine | 0.252mg | 0.317mg | 0% |
| Phenylalanine | 0.59mg | 1.377mg | 0% |
| Valine | 0.607mg | 1.082mg | 0% |
| Histidine | 0.367mg | 0.652mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +382.2% |
| Contains more ProteinProtein | +99.4% |
| Contains more FatsFats | +984.6% |
| Contains more WaterWater | +95.8% |
| Contains more OtherOther | +64.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.9% |
| Contains more Mono. FatMonounsaturated fat | +2471.2% |
| Contains more Poly. FatPolyunsaturated fat | +571.2% |
