Popcorn vs. Pilaf — In-Depth Nutrition Comparison
Compare
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
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.
| 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 | +1300% |
| 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% |
~equal in
Vitamin D
~0µg
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 387kcal | 359kcal |
|
| Protein | 12.94g | 10.42g |
|
| Fats | 4.54g | 1.37g |
|
| Vitamin C | 0mg | 4.1mg |
|
| Net carbs | 63.28g | 75.11g |
|
| Carbs | 77.78g | 76.31g |
|
| Cholesterol | 0mg | 1mg |
|
| Magnesium | 144mg | 32mg |
|
| Calcium | 7mg | 83mg |
|
| Potassium | 329mg | 188mg |
|
| Iron | 3.19mg | 2.44mg |
|
| Sugar | 0.87g | 1.53g |
|
| Fiber | 14.5g | 1.2g |
|
| Copper | 0.262mg | 0.166mg |
|
| Zinc | 3.08mg | 1.01mg |
|
| Starch | 54.4g | 71.23g |
|
| Phosphorus | 358mg | 154mg |
|
| Sodium | 8mg | 1303mg |
|
| Vitamin A | 196IU | 14IU |
|
| Vitamin A | 10µg | 4µg |
|
| Vitamin E | 0.29mg | 0.04mg |
|
| Manganese | 1.113mg | 0.882mg |
|
| Selenium | 0µg | 32.4µg |
|
| Vitamin B1 | 0.104mg | 0.603mg |
|
| Vitamin B2 | 0.083mg | 0.087mg |
|
| Vitamin B3 | 2.308mg | 6.127mg |
|
| Vitamin B5 | 0.51mg | 0.715mg |
|
| Vitamin B6 | 0.157mg | 0.4mg |
|
| Vitamin B12 | 0µg | 0.02µg |
|
| Vitamin K | 1.2µg | 0.5µg |
|
| Folate | 31µg | 212µg |
|
| Choline | 21.2mg | 17.5mg |
|
| Saturated Fat | 0.637g | 0.307g |
|
| Monounsaturated Fat | 0.95g | 0.373g |
|
| Polyunsaturated fat | 2.318g | 0.377g |
|
| Tryptophan | 0.085mg | 0.086mg |
|
| Threonine | 0.452mg | 0.221mg |
|
| Isoleucine | 0.431mg | 0.279mg |
|
| Leucine | 1.473mg | 0.523mg |
|
| Lysine | 0.338mg | 0.189mg |
|
| Methionine | 0.252mg | 0.145mg |
|
| Phenylalanine | 0.59mg | 0.32mg |
|
| Valine | 0.607mg | 0.374mg |
|
| Histidine | 0.367mg | 0.15mg |
|
| Fructose | 0.07g | 0g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
47%
Minerals Daily Need Coverage Score
72%
77%
Comparison summary
Which food is lower in Cholesterol?
Popcorn is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Popcorn is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Popcorn contains less Sodium (difference - 1295mg)
Which food is richer in minerals?
Popcorn is relatively richer in minerals
Which food is lower in Saturated Fat?
Pilaf is lower in Saturated Fat (difference - 0.33g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)