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Popcorn vs. Rice, white, medium-grain, raw, enriched — In-Depth Nutrition Comparison

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The main differences between popcorn and rice, white, medium-grain, raw, enriched

  • Popcorn has more fiber, phosphorus, magnesium, zinc, and copper; however, rice, white, medium-grain, raw, enriched has more folate, vitamin B1, selenium, vitamin B3, and vitamin B5.
  • Daily need coverage for fiber for popcorn is 52% higher.
  • Rice, white, medium-grain, raw, enriched has 4 times less magnesium than popcorn. Popcorn has 144mg of magnesium, while rice, white, medium-grain, raw, enriched has 35mg.

Food types used in this article are Snacks, popcorn, air-popped and Rice, white, medium-grain, raw, enriched.

Infographic

Popcorn vs Rice, white, medium-grain, raw, enriched 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 25% 2.7% 7.6% 164% 37% 32% 46% 0.13% 143% 82%
Contains more MagnesiumMagnesium +311.4%
Contains more PotassiumPotassium +282.6%
Contains more CopperCopper +138.2%
Contains more ZincZinc +165.5%
Contains more PhosphorusPhosphorus +231.5%
Contains more CalciumCalcium +28.6%
Contains more IronIron +36.7%
Contains less SodiumSodium -87.5%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~1.1mg

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% 2.2% 0% 145% 11% 95% 81% 33% 0% 0% 173%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +163.6%
Contains more Vitamin B2Vitamin B2 +72.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +455.8%
Contains more Vitamin B3Vitamin B3 +120.7%
Contains more Vitamin B5Vitamin B5 +163.1%
Contains more FolateFolate +645.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.145mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Rice, white, medium-grain, raw, enriched DV% diff.
Fiber 14.5g 1.4g 52%
Folate 31µg 231µg 50%
Vitamin B1 0.104mg 0.578mg 40%
Phosphorus 358mg 108mg 36%
Selenium 0µg 15.1µg 27%
Magnesium 144mg 35mg 26%
Starch 54.4g 22%
Copper 0.262mg 0.11mg 17%
Zinc 3.08mg 1.16mg 17%
Vitamin B3 2.308mg 5.093mg 17%
Vitamin B5 0.51mg 1.342mg 17%
Iron 3.19mg 4.36mg 15%
Polyunsaturated fat 2.318g 0.155g 14%
Protein 12.94g 6.61g 13%
Potassium 329mg 86mg 7%
Fats 4.54g 0.58g 6%
Choline 21.2mg 4%
Vitamin B2 0.083mg 0.048mg 3%
Saturated fat 0.637g 0.158g 2%
Monounsaturated fat 0.95g 0.181g 2%
Calories 387kcal 360kcal 1%
Carbs 77.78g 79.34g 1%
Vitamin A 10µg 0µg 1%
Vitamin E 0.29mg 0.11mg 1%
Manganese 1.113mg 1.1mg 1%
Vitamin B6 0.157mg 0.145mg 1%
Vitamin K 1.2µg 1%
Net carbs 63.28g 77.94g N/A
Calcium 7mg 9mg 0%
Sugar 0.87g N/A
Sodium 8mg 1mg 0%
Tryptophan 0.085mg 0.077mg 0%
Threonine 0.452mg 0.236mg 0%
Isoleucine 0.431mg 0.285mg 0%
Leucine 1.473mg 0.546mg 0%
Lysine 0.338mg 0.239mg 0%
Methionine 0.252mg 0.155mg 0%
Phenylalanine 0.59mg 0.353mg 0%
Valine 0.607mg 0.403mg 0%
Histidine 0.367mg 0.155mg 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
7% 79% 13%
Protein: 6.61 g
Fats: 0.58 g
Carbs: 79.34 g
Water: 12.89 g
Other: 0.58 g
Contains more ProteinProtein +95.8%
Contains more FatsFats +682.8%
Contains more OtherOther +144.8%
Contains more WaterWater +288.3%
~equal in Carbs ~79.34g

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
32% 37% 31%
Saturated fat: Sat. Fat 0.158 g
Monounsaturated fat: Mono. Fat 0.181 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Mono. FatMonounsaturated fat +424.9%
Contains more Poly. FatPolyunsaturated fat +1395.5%
Contains less Sat. FatSaturated fat -75.2%

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, white, medium-grain, raw, enriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168879/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.