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Popcorn vs. Rice cakes — In-Depth Nutrition Comparison

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What are the main differences between popcorn and rice cakes?

  • Popcorn is richer in fiber, iron, and zinc, yet rice cakes are richer in manganese, vitamin B3, selenium, copper, and vitamin B5.
  • Rice cakes' daily need coverage for manganese is 220% higher.
  • Popcorn has 4 times more fiber than rice cakes. Popcorn has 14.5g of fiber, while rice cakes have 3.8g.
  • Popcorn contains less sodium.
  • Popcorn has a lower glycemic index than rice cakes.

We used Snacks, popcorn, air-popped and Snacks, rice cakes, brown rice, buckwheat types in this comparison.

Infographic

Popcorn vs Rice cakes 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 108% 3.3% 26% 43% 127% 68% 163% 15% 806% 89%
Contains more IronIron +179.8%
Contains more ZincZinc +23.2%
Contains less SodiumSodium -93.1%
Contains more CalciumCalcium +57.1%
Contains more CopperCopper +45%
Contains more ManganeseManganese +455.3%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~151mg
~equal in Potassium ~299mg
~equal in Phosphorus ~380mg

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 0% 3.3% 5.8% 0% 26% 19% 43% 31% 36% 0% 3% 23%
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 0% 0% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +47.6%
Contains more Vitamin B2Vitamin B2 +24.1%
Contains more Vitamin B3Vitamin B3 +250.8%
Contains more Vitamin B5Vitamin B5 +127.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Rice cakes DV% diff.
Manganese 1.113mg 6.18mg 220%
Fiber 14.5g 3.8g 43%
Vitamin B3 2.308mg 8.096mg 36%
Selenium 0µg 16.4µg 30%
Iron 3.19mg 1.14mg 26%
Starch 54.4g 22%
Copper 0.262mg 0.38mg 13%
Vitamin B5 0.51mg 1.16mg 13%
Protein 12.94g 9g 8%
Polyunsaturated fat 2.318g 1.11g 8%
Zinc 3.08mg 2.5mg 5%
Sodium 8mg 116mg 5%
Vitamin B1 0.104mg 0.056mg 4%
Choline 21.2mg 4%
Phosphorus 358mg 380mg 3%
Folate 31µg 21µg 3%
Fats 4.54g 3.5g 2%
Magnesium 144mg 151mg 2%
Vitamin E 0.29mg 2%
Vitamin B2 0.083mg 0.103mg 2%
Vitamin B6 0.157mg 0.13mg 2%
Carbs 77.78g 80.1g 1%
Potassium 329mg 299mg 1%
Vitamin A 10µg 0µg 1%
Vitamin K 1.2µg 1%
Calories 387kcal 380kcal 0%
Net carbs 63.28g 76.3g N/A
Calcium 7mg 11mg 0%
Sugar 0.87g N/A
Saturated fat 0.637g 0.64g 0%
Monounsaturated fat 0.95g 1.11g 0%
Tryptophan 0.085mg 0.125mg 0%
Threonine 0.452mg 0.34mg 0%
Isoleucine 0.431mg 0.358mg 0%
Leucine 1.473mg 0.638mg 0%
Lysine 0.338mg 0.414mg 0%
Methionine 0.252mg 0.152mg 0%
Phenylalanine 0.59mg 0.399mg 0%
Valine 0.607mg 0.489mg 0%
Histidine 0.367mg 0.218mg 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
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 g
Contains more ProteinProtein +43.8%
Contains more FatsFats +29.7%
Contains more WaterWater +77.7%
~equal in Carbs ~80.1g
~equal in Other ~1.5g

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 0.64 g
Monounsaturated fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 g
Contains more Poly. FatPolyunsaturated fat +108.8%
Contains more Mono. FatMonounsaturated fat +16.8%
~equal in Saturated fat ~0.64g

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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 cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/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.