Popcorn vs. Pilaf — In-Depth Nutrition Comparison
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What are the main differences between popcorn and pilaf?
- Popcorn is richer in fiber, phosphorus, magnesium, and zinc, yet pilaf is richer in selenium, folate, vitamin B1, vitamin B3, and vitamin B6.
- Pilaf's daily need coverage for selenium is 59% higher.
- Popcorn has 12 times more fiber than pilaf. Popcorn has 14.5g of fiber, while pilaf has 1.2g.
- Popcorn contains less sodium.
We used Snacks, popcorn, air-popped and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.
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 more MagnesiumMagnesium | +350% |
| Contains more PotassiumPotassium | +75% |
| Contains more IronIron | +30.7% |
| Contains more CopperCopper | +57.8% |
| Contains more ZincZinc | +205% |
| Contains more PhosphorusPhosphorus | +132.5% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +26.2% |
| Contains more CalciumCalcium | +1085.7% |
| 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 | +150% |
| Contains more Vitamin EVitamin E | +625% |
| Contains more Vitamin KVitamin K | +140% |
| Contains more CholineCholine | +21.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +479.8% |
| Contains more Vitamin B3Vitamin B3 | +165.5% |
| Contains more Vitamin B5Vitamin B5 | +40.2% |
| Contains more Vitamin B6Vitamin B6 | +154.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +583.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0µg | 32.4µg | 59% |
| Sodium | 8mg | 1303mg | 56% |
| Fiber | 14.5g | 1.2g | 53% |
| Folate | 31µg | 212µg | 45% |
| Vitamin B1 | 0.104mg | 0.603mg | 42% |
| Phosphorus | 358mg | 154mg | 29% |
| Magnesium | 144mg | 32mg | 27% |
| Vitamin B3 | 2.308mg | 6.127mg | 24% |
| Zinc | 3.08mg | 1.01mg | 19% |
| Vitamin B6 | 0.157mg | 0.4mg | 19% |
| Polyunsaturated fat | 2.318g | 0.377g | 13% |
| Copper | 0.262mg | 0.166mg | 11% |
| Manganese | 1.113mg | 0.882mg | 10% |
| Iron | 3.19mg | 2.44mg | 9% |
| Calcium | 7mg | 83mg | 8% |
| Starch | 54.4g | 71.23g | 7% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Protein | 12.94g | 10.42g | 5% |
| Fats | 4.54g | 1.37g | 5% |
| Potassium | 329mg | 188mg | 4% |
| Vitamin B5 | 0.51mg | 0.715mg | 4% |
| Saturated fat | 0.637g | 0.307g | 2% |
| Vitamin E | 0.29mg | 0.04mg | 2% |
| Choline | 21.2mg | 17.5mg | 1% |
| Monounsaturated fat | 0.95g | 0.373g | 1% |
| Vitamin K | 1.2µg | 0.5µg | 1% |
| Calories | 387kcal | 359kcal | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Vitamin A | 10µg | 4µg | 1% |
| Carbs | 77.78g | 76.31g | 0% |
| Net carbs | 63.28g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.87g | 1.53g | N/A |
| Vitamin B2 | 0.083mg | 0.087mg | 0% |
| Tryptophan | 0.085mg | 0.086mg | 0% |
| Threonine | 0.452mg | 0.221mg | 0% |
| Isoleucine | 0.431mg | 0.279mg | 0% |
| Leucine | 1.473mg | 0.523mg | 0% |
| Lysine | 0.338mg | 0.189mg | 0% |
| Methionine | 0.252mg | 0.145mg | 0% |
| Phenylalanine | 0.59mg | 0.32mg | 0% |
| Valine | 0.607mg | 0.374mg | 0% |
| Histidine | 0.367mg | 0.15mg | 0% |
| Fructose | 0.07g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24.2% |
| Contains more FatsFats | +231.4% |
| Contains more WaterWater | +142.2% |
| Contains more OtherOther | +171.8% |
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +154.7% |
| Contains more Poly. FatPolyunsaturated fat | +514.9% |
| Contains less Sat. FatSaturated fat | -51.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +140% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +30.9% |
| Contains more GlucoseGlucose | +42.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
