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Popcorn vs. Rice, brown, medium-grain, cooked — In-Depth Nutrition Comparison

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A recap on the differences between popcorn and rice, brown, medium-grain, cooked

  • Rice, brown, medium-grain, cooked has less fiber, phosphorus, iron, magnesium, zinc, copper, potassium, folate, vitamin B3, and vitamin B2.
  • Popcorn covers your daily fiber needs 51% more than rice, brown, medium-grain, cooked.
  • Rice, brown, medium-grain, cooked contains 8 times less folate than popcorn. Popcorn contains 31µg of folate, while rice, brown, medium-grain, cooked contains 4µg.

Food varieties used in this article are Snacks, popcorn, air-popped and Rice, brown, medium-grain, cooked.

Infographic

Popcorn vs Rice, brown, medium-grain, cooked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 3% 7% 20% 27% 17% 33% 0.13% 143% 0%
Contains more MagnesiumMagnesium +227.3%
Contains more PotassiumPotassium +316.5%
Contains more IronIron +501.9%
Contains more CopperCopper +223.5%
Contains more ZincZinc +396.8%
Contains more PhosphorusPhosphorus +364.9%
Contains more CalciumCalcium +42.9%
Contains less SodiumSodium -87.5%
~equal in Manganese ~1.097mg
~equal in Selenium ~µg

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% 3.3% 5.8% 0% 26% 19% 43% 31% 36% 0% 3% 23% 12%
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% 0% 0% 26% 2.8% 25% 24% 34% 0% 0% 3% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +591.7%
Contains more Vitamin B3Vitamin B3 +73.5%
Contains more Vitamin B5Vitamin B5 +30.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +675%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.102mg
~equal in Vitamin B6 ~0.149mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Rice, brown, medium-grain, cooked DV% diff.
Fiber 14.5g 1.8g 51%
Phosphorus 358mg 77mg 40%
Iron 3.19mg 0.53mg 33%
Magnesium 144mg 44mg 24%
Zinc 3.08mg 0.62mg 22%
Starch 54.4g 22%
Protein 12.94g 2.32g 21%
Copper 0.262mg 0.081mg 20%
Carbs 77.78g 23.51g 18%
Calories 387kcal 112kcal 14%
Polyunsaturated fat 2.318g 0.296g 13%
Folate 31µg 4µg 7%
Potassium 329mg 79mg 7%
Fats 4.54g 0.83g 6%
Vitamin B3 2.308mg 1.33mg 6%
Vitamin B2 0.083mg 0.012mg 5%
Choline 21.2mg 4%
Monounsaturated fat 0.95g 0.3g 2%
Vitamin B5 0.51mg 0.392mg 2%
Vitamin E 0.29mg 2%
Saturated fat 0.637g 0.165g 2%
Vitamin K 1.2µg 1%
Vitamin A 10µg 0µg 1%
Vitamin B6 0.157mg 0.149mg 1%
Manganese 1.113mg 1.097mg 1%
Net carbs 63.28g 21.71g N/A
Calcium 7mg 10mg 0%
Sugar 0.87g N/A
Sodium 8mg 1mg 0%
Vitamin B1 0.104mg 0.102mg 0%
Tryptophan 0.085mg 0.03mg 0%
Threonine 0.452mg 0.085mg 0%
Isoleucine 0.431mg 0.098mg 0%
Leucine 1.473mg 0.191mg 0%
Lysine 0.338mg 0.088mg 0%
Methionine 0.252mg 0.052mg 0%
Phenylalanine 0.59mg 0.119mg 0%
Valine 0.607mg 0.136mg 0%
Histidine 0.367mg 0.059mg 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
2% 24% 73%
Protein: 2.32 g
Fats: 0.83 g
Carbs: 23.51 g
Water: 72.96 g
Other: 0.38 g
Contains more ProteinProtein +457.8%
Contains more FatsFats +447%
Contains more CarbsCarbs +230.8%
Contains more OtherOther +273.7%
Contains more WaterWater +2097.6%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.165 g
Monounsaturated fat: Mono. Fat 0.3 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +216.7%
Contains more Poly. FatPolyunsaturated fat +683.1%
Contains less Sat. FatSaturated fat -74.1%

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, brown, medium-grain, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168875/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.