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Popcorn vs. Rice — In-Depth Nutrition Comparison

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How are popcorn and rice different?

  • Popcorn is higher in fiber, phosphorus, magnesium, manganese, iron, zinc, copper, and potassium; however, rice is richer in selenium and folate.
  • Daily need coverage for fiber for popcorn is 56% higher.
  • Popcorn contains 12 times more magnesium than rice. While popcorn contains 144mg of magnesium, rice contains only 12mg.

Snacks, popcorn, air-popped and Rice, white, long-grain, regular, enriched, cooked are the varieties used in this article.

Infographic

Popcorn vs Rice 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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +1100%
Contains more PotassiumPotassium +840%
Contains more IronIron +165.8%
Contains more CopperCopper +279.7%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +732.6%
Contains more ManganeseManganese +135.8%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -87.5%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.3% 5.8% 26% 19% 43% 31% 36% 0% 3% 23%
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +625%
Contains more Vitamin B2Vitamin B2 +538.5%
Contains more Vitamin B3Vitamin B3 +56.4%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +56.7%
Contains more FolateFolate +87.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Rice DV% diff.
Fiber 14.5g 0.4g 56%
Phosphorus 358mg 43mg 45%
Magnesium 144mg 12mg 31%
Manganese 1.113mg 0.472mg 28%
Iron 3.19mg 1.2mg 25%
Zinc 3.08mg 0.49mg 24%
Starch 54.4g 22%
Protein 12.94g 2.69g 21%
Copper 0.262mg 0.069mg 21%
Carbs 77.78g 28.17g 17%
Polyunsaturated fat 2.318g 0.076g 15%
Selenium 0µg 7.5µg 14%
Calories 387kcal 130kcal 13%
Potassium 329mg 35mg 9%
Fats 4.54g 0.28g 7%
Folate 31µg 58µg 7%
Vitamin B1 0.104mg 0.163mg 5%
Vitamin B2 0.083mg 0.013mg 5%
Vitamin B3 2.308mg 1.476mg 5%
Vitamin B6 0.157mg 0.093mg 5%
Choline 21.2mg 2.1mg 3%
Saturated fat 0.637g 0.077g 3%
Vitamin E 0.29mg 0.04mg 2%
Vitamin B5 0.51mg 0.39mg 2%
Monounsaturated fat 0.95g 0.088g 2%
Vitamin A 10µg 0µg 1%
Vitamin K 1.2µg 0µg 1%
Protein per 100 calories 3.3g 2.1g N/A
Calories per 10 g protein 299kcal 483kcal N/A
Weight per 100 calories 26g 77g N/A
Unsaturated / Saturated Fat ratio 5.1 2.1 N/A
Net carbs 63.28g 27.77g N/A
Calcium 7mg 10mg 0%
Sugar 0.87g 0.05g N/A
Sodium 8mg 1mg 0%
Tryptophan 0.085mg 0.031mg 0%
Threonine 0.452mg 0.096mg 0%
Isoleucine 0.431mg 0.116mg 0%
Leucine 1.473mg 0.222mg 0%
Lysine 0.338mg 0.097mg 0%
Methionine 0.252mg 0.063mg 0%
Phenylalanine 0.59mg 0.144mg 0%
Valine 0.607mg 0.164mg 0%
Histidine 0.367mg 0.063mg 0%
Fructose 0.07g 0%

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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +381%
Contains more FatsFats +1521.4%
Contains more CarbsCarbs +176.1%
Contains more OtherOther +238.1%
Contains more WaterWater +1961.4%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +979.5%
Contains more Poly. FatPolyunsaturated fat +2950%
Contains less Sat. FatSaturated fat -87.9%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.