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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.

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.
Popcorn
Popcorn
4
:
6
Rice cakes
Rice cakes
Contains more Iron +179.8%
Contains less Sodium -93.1%
Contains more Zinc +23.2%
Contains more Calcium +57.1%
Contains more Copper +45%
Contains more Manganese +455.3%
Contains more Selenium +∞%
Equal in Magnesium - 151
Equal in Phosphorus - 380
Equal in Potassium - 299
Popcorn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 120% 103% 154% 30% 2% 85% 88% 146% 0%
Rice cakes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 108% 163% 27% 16% 69% 127% 807% 90%
Contains more Iron +179.8%
Contains less Sodium -93.1%
Contains more Zinc +23.2%
Contains more Calcium +57.1%
Contains more Copper +45%
Contains more Manganese +455.3%
Contains more Selenium +∞%
Equal in Magnesium - 151
Equal in Phosphorus - 380
Equal in Potassium - 299

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.
Popcorn
Popcorn
7
:
3
Rice cakes
Rice cakes
Contains more Vitamin A +∞%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B6 +20.8%
Contains more Folate +47.6%
Contains more Vitamin B2 +24.1%
Contains more Vitamin B3 +250.8%
Contains more Vitamin B5 +127.5%
Popcorn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 6% 0% 0% 27% 20% 44% 31% 37% 24% 0% 3%
Rice cakes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 14% 24% 152% 70% 30% 16% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B6 +20.8%
Contains more Folate +47.6%
Contains more Vitamin B2 +24.1%
Contains more Vitamin B3 +250.8%
Contains more Vitamin B5 +127.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Popcorn
Popcorn
2
:
3
Rice cakes
Rice cakes
Contains more Protein +43.8%
Contains more Fats +29.7%
Contains more Water +77.7%
Equal in Carbs - 80.1
Equal in Other - 1.5
Popcorn
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 cakes
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 Protein +43.8%
Contains more Fats +29.7%
Contains more Water +77.7%
Equal in Carbs - 80.1
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Popcorn
Popcorn
2
:
1
Rice cakes
Rice cakes
Contains more Polyunsaturated fat +108.8%
Contains more Monounsaturated Fat +16.8%
Equal in Saturated Fat - 0.64
Popcorn
16% 24% 59%
Saturated Fat: 0.637 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 2.318 g
Rice cakes
22% 39% 39%
Saturated Fat: 0.64 g
Monounsaturated Fat: 1.11 g
Polyunsaturated fat: 1.11 g
Contains more Polyunsaturated fat +108.8%
Contains more Monounsaturated Fat +16.8%
Equal in Saturated Fat - 0.64

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Popcorn Rice cakes
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Popcorn Rice cakes Opinion
Net carbs 63.28g 76.3g Rice cakes
Protein 12.94g 9g Popcorn
Fats 4.54g 3.5g Popcorn
Carbs 77.78g 80.1g Rice cakes
Calories 387kcal 380kcal Popcorn
Starch 54.4g Popcorn
Fructose 0.07g Popcorn
Sugar 0.87g Rice cakes
Fiber 14.5g 3.8g Popcorn
Calcium 7mg 11mg Rice cakes
Iron 3.19mg 1.14mg Popcorn
Magnesium 144mg 151mg Rice cakes
Phosphorus 358mg 380mg Rice cakes
Potassium 329mg 299mg Popcorn
Sodium 8mg 116mg Popcorn
Zinc 3.08mg 2.5mg Popcorn
Copper 0.262mg 0.38mg Rice cakes
Manganese 1.113mg 6.18mg Rice cakes
Selenium 0µg 16.4µg Rice cakes
Vitamin A 196IU 0IU Popcorn
Vitamin A RAE 10µg 0µg Popcorn
Vitamin E 0.29mg Popcorn
Vitamin B1 0.104mg 0.056mg Popcorn
Vitamin B2 0.083mg 0.103mg Rice cakes
Vitamin B3 2.308mg 8.096mg Rice cakes
Vitamin B5 0.51mg 1.16mg Rice cakes
Vitamin B6 0.157mg 0.13mg Popcorn
Folate 31µg 21µg Popcorn
Vitamin K 1.2µg Popcorn
Tryptophan 0.085mg 0.125mg Rice cakes
Threonine 0.452mg 0.34mg Popcorn
Isoleucine 0.431mg 0.358mg Popcorn
Leucine 1.473mg 0.638mg Popcorn
Lysine 0.338mg 0.414mg Rice cakes
Methionine 0.252mg 0.152mg Popcorn
Phenylalanine 0.59mg 0.399mg Popcorn
Valine 0.607mg 0.489mg Popcorn
Histidine 0.367mg 0.218mg Popcorn
Saturated Fat 0.637g 0.64g Popcorn
Monounsaturated Fat 0.95g 1.11g Rice cakes
Polyunsaturated fat 2.318g 1.11g Popcorn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Popcorn Rice cakes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Popcorn
25%
Rice cakes
Minerals Daily Need Coverage Score
72%
Popcorn
145%
Rice cakes

Comparison summary

Which food is richer in minerals?
Rice cakes
Rice cakes is relatively richer in minerals
Which food is lower in Sugar?
Rice cakes
Rice cakes is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 108mg)
Which food is lower in Saturated Fat?
Popcorn
Popcorn is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Popcorn
Popcorn is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Popcorn
Popcorn is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.