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  6. Popcorn vs. Peanut

Popcorn vs. Peanut — In-Depth Nutrition Comparison

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Differences between Popcorn and Peanut

  • Popcorn has more Fiber, while Peanut has more Copper, Vitamin B3, Vitamin E , Folate, Vitamin B1, Manganese, Vitamin B5, and Iron.
  • Peanut's daily need coverage for Copper is 98% higher.
  • Peanut contains 2 times less Fiber than Popcorn. Popcorn contains 14.5g of Fiber, while Peanut contains 8.5g.
  • The amount of Saturated Fat in Popcorn is lower.

The food types used in this comparison are Snacks, popcorn, air-popped and Peanuts, all types, raw.

Infographic

Popcorn vs Peanut infographic
Infographic link

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.
Popcorn
Popcorn
1
:
9
Peanut
Peanut
Contains less Sodium -55.6%
Contains more Calcium +1214.3%
Contains more Iron +43.6%
Contains more Magnesium +16.7%
Contains more Potassium +114.3%
Contains more Copper +336.6%
Contains more Manganese +73.8%
Contains more Selenium +∞%
Equal in Phosphorus - 376
Equal in Zinc - 3.27
Popcorn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 120% 103% 154% 30% 2% 85% 88% 146% 0%
Peanut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains less Sodium -55.6%
Contains more Calcium +1214.3%
Contains more Iron +43.6%
Contains more Magnesium +16.7%
Contains more Potassium +114.3%
Contains more Copper +336.6%
Contains more Manganese +73.8%
Contains more Selenium +∞%
Equal in Phosphorus - 376
Equal in Zinc - 3.27

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.
Popcorn
Popcorn
2
:
7
Peanut
Peanut
Contains more Vitamin A +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +2772.4%
Contains more Vitamin B1 +515.4%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +422.8%
Contains more Vitamin B5 +246.5%
Contains more Vitamin B6 +121.7%
Contains more Folate +674.2%
Popcorn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 6% 0% 0% 27% 20% 44% 31% 37% 24% 0% 3%
Peanut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +2772.4%
Contains more Vitamin B1 +515.4%
Contains more Vitamin B2 +62.7%
Contains more Vitamin B3 +422.8%
Contains more Vitamin B5 +246.5%
Contains more Vitamin B6 +121.7%
Contains more Folate +674.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Popcorn
Popcorn
1
:
4
Peanut
Peanut
Contains more Carbs +382.2%
Contains more Protein +99.4%
Contains more Fats +984.6%
Contains more Water +95.8%
Contains more Other +64.1%
Popcorn
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Peanut
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more Carbs +382.2%
Contains more Protein +99.4%
Contains more Fats +984.6%
Contains more Water +95.8%
Contains more Other +64.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Popcorn
Popcorn
1
:
2
Peanut
Peanut
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +2471.2%
Contains more Polyunsaturated fat +571.2%
Popcorn
16% 24% 59%
Saturated Fat: 0.637 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 2.318 g
Peanut
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -89.9%
Contains more Monounsaturated Fat +2471.2%
Contains more Polyunsaturated fat +571.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Popcorn Peanut
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Popcorn Peanut Opinion
Net carbs 63.28g 7.63g Popcorn
Protein 12.94g 25.8g Peanut
Fats 4.54g 49.24g Peanut
Carbs 77.78g 16.13g Popcorn
Calories 387kcal 567kcal Peanut
Starch 54.4g Popcorn
Fructose 0.07g Popcorn
Sugar 0.87g 4.72g Popcorn
Fiber 14.5g 8.5g Popcorn
Calcium 7mg 92mg Peanut
Iron 3.19mg 4.58mg Peanut
Magnesium 144mg 168mg Peanut
Phosphorus 358mg 376mg Peanut
Potassium 329mg 705mg Peanut
Sodium 8mg 18mg Popcorn
Zinc 3.08mg 3.27mg Peanut
Copper 0.262mg 1.144mg Peanut
Manganese 1.113mg 1.934mg Peanut
Selenium 0µg 7.2µg Peanut
Vitamin A 196IU 0IU Popcorn
Vitamin A RAE 10µg 0µg Popcorn
Vitamin E 0.29mg 8.33mg Peanut
Vitamin B1 0.104mg 0.64mg Peanut
Vitamin B2 0.083mg 0.135mg Peanut
Vitamin B3 2.308mg 12.066mg Peanut
Vitamin B5 0.51mg 1.767mg Peanut
Vitamin B6 0.157mg 0.348mg Peanut
Folate 31µg 240µg Peanut
Vitamin K 1.2µg 0µg Popcorn
Tryptophan 0.085mg 0.25mg Peanut
Threonine 0.452mg 0.883mg Peanut
Isoleucine 0.431mg 0.907mg Peanut
Leucine 1.473mg 1.672mg Peanut
Lysine 0.338mg 0.926mg Peanut
Methionine 0.252mg 0.317mg Peanut
Phenylalanine 0.59mg 1.377mg Peanut
Valine 0.607mg 1.082mg Peanut
Histidine 0.367mg 0.652mg Peanut
Saturated Fat 0.637g 6.279g Popcorn
Monounsaturated Fat 0.95g 24.426g Peanut
Polyunsaturated fat 2.318g 15.558g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Popcorn Peanut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Popcorn
79%
Peanut
Minerals Daily Need Coverage Score
72%
Popcorn
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Popcorn
Popcorn is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Popcorn
Popcorn is lower in Saturated Fat (difference - 5.642g)
Which food is cheaper?
Popcorn
Popcorn is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.