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
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.
| 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 | +∞% |
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 | +∞% |
| 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 CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +24.1% |
| Contains more Vitamin B3Vitamin B3 | +250.8% |
| Contains more Vitamin B5Vitamin B5 | +127.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
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
Saturated fat:
Sat. Fat
0.637 g
Monounsaturated fat:
Mono. Fat
0.95 g
Polyunsaturated fat:
Poly. Fat
2.318 g
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
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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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 | |
|
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% | |
| Vitamin B5 | 0.51mg | 1.16mg | 13% |
| Copper | 0.262mg | 0.38mg | 13% |
| Polyunsaturated fat | 2.318g | 1.11g | 8% |
| Protein | 12.94g | 9g | 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% |
| Vitamin E | 0.29mg | 2% | |
| Magnesium | 144mg | 151mg | 2% |
| Vitamin B2 | 0.083mg | 0.103mg | 2% |
| Fats | 4.54g | 3.5g | 2% |
| Vitamin B6 | 0.157mg | 0.13mg | 2% |
| Vitamin K | 1.2µg | 1% | |
| Vitamin A | 10µg | 0µg | 1% |
| Potassium | 329mg | 299mg | 1% |
| Carbs | 77.78g | 80.1g | 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% |
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%
23%
Minerals Daily Need Coverage Score
72%
145%
Comparison summary
Which food is richer in minerals?
Rice cakes is relatively richer in minerals
Which food is lower in Sugar?
Rice cakes is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Popcorn contains less Sodium (difference - 108mg)
Which food is lower in Saturated fat?
Popcorn is lower in Saturated fat (difference - 0.003g)
Which food is lower in glycemic index?
Popcorn is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Popcorn 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?
?
The foods are relatively equal in price ($)