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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.
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%
Peanut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 +∞%
~equal in Zinc ~3.27mg
~equal in Phosphorus ~376mg

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% 12% 5.8% 0% 26% 19% 43% 31% 36% 0% 3% 23% 12%
Peanut
8
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% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Peanut
4
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 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
16% 24% 59%
Saturated Fat: Sat. Fat 0.637 g
Monounsaturated Fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
Peanut
2
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated Fat -89.9%
Contains more Mono. FatMonounsaturated Fat +2471.2%
Contains more Poly. FatPolyunsaturated 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
Calories 387kcal 567kcal Peanut
Protein 12.94g 25.8g Peanut
Fats 4.54g 49.24g Peanut
Net carbs 63.28g 7.63g Popcorn
Carbs 77.78g 16.13g Popcorn
Magnesium 144mg 168mg Peanut
Calcium 7mg 92mg Peanut
Potassium 329mg 705mg Peanut
Iron 3.19mg 4.58mg Peanut
Sugar 0.87g 4.72g Popcorn
Fiber 14.5g 8.5g Popcorn
Copper 0.262mg 1.144mg Peanut
Zinc 3.08mg 3.27mg Peanut
Starch 54.4g Popcorn
Phosphorus 358mg 376mg Peanut
Sodium 8mg 18mg Popcorn
Vitamin A 196IU 0IU Popcorn
Vitamin A 10µg 0µg Popcorn
Vitamin E 0.29mg 8.33mg Peanut
Manganese 1.113mg 1.934mg Peanut
Selenium 0µg 7.2µg 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
Vitamin K 1.2µg 0µg Popcorn
Folate 31µg 240µg Peanut
Choline 21.2mg 52.5mg Peanut
Saturated Fat 0.637g 6.279g Popcorn
Monounsaturated Fat 0.95g 24.426g Peanut
Polyunsaturated fat 2.318g 15.558g Peanut
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
Fructose 0.07g Popcorn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Popcorn Peanut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Popcorn
75%
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.