Popcorn vs. Pine nuts — In-Depth Nutrition Comparison
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Differences between popcorn and pine nuts
- Popcorn has more fiber, while pine nuts have more manganese, copper, vitamin E, vitamin K, phosphorus, zinc, iron, magnesium, and vitamin B1.
- Pine nuts' daily need coverage for manganese is 334% higher.
- Pine nuts contain 4 times less fiber than popcorn. Popcorn contains 14.5g of fiber, while pine nuts contain 3.7g.
The food types used in this comparison are Snacks, popcorn, air-popped and Nuts, pine nuts, dried.
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 | +74.3% |
| Contains more CalciumCalcium | +128.6% |
| Contains more PotassiumPotassium | +81.5% |
| Contains more IronIron | +73.4% |
| Contains more CopperCopper | +405.3% |
| Contains more ZincZinc | +109.4% |
| Contains more PhosphorusPhosphorus | +60.6% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +690.8% |
| 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 | +575.9% |
| Contains more Vitamin B5Vitamin B5 | +62.9% |
| Contains more Vitamin B6Vitamin B6 | +67% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3117.2% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +173.5% |
| Contains more Vitamin B3Vitamin B3 | +90.1% |
| Contains more Vitamin KVitamin K | +4391.7% |
| Contains more CholineCholine | +163.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +494.6% |
| Contains more WaterWater | +45.6% |
| Contains more FatsFats | +1405.9% |
| Contains more OtherOther | +81.7% |
~equal in
Protein
~13.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -87% |
| Contains more Mono. FatMonounsaturated fat | +1875.2% |
| Contains more Poly. FatPolyunsaturated fat | +1369.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +3704.2% |
| Contains more SucroseSucrose | +379.2% |
~equal in
Glucose
~0.07g
~equal in
Fructose
~0.07g
~equal in
Lactose
~0g
~equal in
Maltose
~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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 387kcal | 673kcal |
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| Protein | 12.94g | 13.69g |
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| Fats | 4.54g | 68.37g |
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| Vitamin C | 0mg | 0.8mg |
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| Net carbs | 63.28g | 9.38g |
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| Carbs | 77.78g | 13.08g |
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| Magnesium | 144mg | 251mg |
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| Calcium | 7mg | 16mg |
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| Potassium | 329mg | 597mg |
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| Iron | 3.19mg | 5.53mg |
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| Sugar | 0.87g | 3.59g |
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| Fiber | 14.5g | 3.7g |
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| Copper | 0.262mg | 1.324mg |
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| Zinc | 3.08mg | 6.45mg |
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| Starch | 54.4g | 1.43g |
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| Phosphorus | 358mg | 575mg |
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| Sodium | 8mg | 2mg |
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| Vitamin A | 196IU | 29IU |
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| Vitamin A | 10µg | 1µg |
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| Vitamin E | 0.29mg | 9.33mg |
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| Manganese | 1.113mg | 8.802mg |
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| Selenium | 0µg | 0.7µg |
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| Vitamin B1 | 0.104mg | 0.364mg |
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| Vitamin B2 | 0.083mg | 0.227mg |
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| Vitamin B3 | 2.308mg | 4.387mg |
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| Vitamin B5 | 0.51mg | 0.313mg |
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| Vitamin B6 | 0.157mg | 0.094mg |
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| Vitamin K | 1.2µg | 53.9µg |
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| Folate | 31µg | 34µg |
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| Choline | 21.2mg | 55.8mg |
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| Saturated Fat | 0.637g | 4.899g |
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| Monounsaturated fat | 0.95g | 18.764g |
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| Polyunsaturated fat | 2.318g | 34.071g |
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| Tryptophan | 0.085mg | 0.107mg |
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| Threonine | 0.452mg | 0.37mg |
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| Isoleucine | 0.431mg | 0.542mg |
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| Leucine | 1.473mg | 0.991mg |
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| Lysine | 0.338mg | 0.54mg |
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| Methionine | 0.252mg | 0.259mg |
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| Phenylalanine | 0.59mg | 0.524mg |
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| Valine | 0.607mg | 0.687mg |
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| Histidine | 0.367mg | 0.341mg |
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| Fructose | 0.07g | 0.07g | |
| Omega-3 - ALA | 0.112g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.052g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
72%
246%
Comparison summary
Which food is lower in Sugar?
Popcorn is lower in Sugar (difference - 2.72g)
Which food is lower in Saturated Fat?
Popcorn is lower in Saturated Fat (difference - 4.262g)
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Pine nuts is relatively richer in minerals
Which food is richer in vitamins?
Pine nuts is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)