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Popcorn vs. Salisbury steak — In-Depth Nutrition Comparison

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A recap on the differences between popcorn and salisbury steak

  • Popcorn has more fiber, manganese, phosphorus, magnesium, iron, zinc, and copper; however, salisbury steak is higher in vitamin B12.
  • Popcorn covers your daily fiber needs 54% more than salisbury steak.
  • Salisbury steak contains 8 times less magnesium than popcorn. Popcorn contains 144mg of magnesium, while salisbury steak contains 17mg.
  • Popcorn has less saturated fat.

Food varieties used in this article are Snacks, popcorn, air-popped and Salisbury steak with gravy, frozen.

Infographic

Popcorn vs Salisbury steak infographic
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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 12% 14% 13% 36% 28% 20% 54% 66% 23% 41%
Contains more MagnesiumMagnesium +747.1%
Contains more PotassiumPotassium +128.5%
Contains more IronIron +235.8%
Contains more CopperCopper +215.7%
Contains more ZincZinc +310.7%
Contains more PhosphorusPhosphorus +181.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +539.7%
Contains more CalciumCalcium +571.4%
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.
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% 0.67% 4.6% 0% 15% 27% 25% 12% 30% 51% 4.3% 9.8% 26%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +26.1%
Contains more Vitamin B1Vitamin B1 +76.3%
Contains more Vitamin B3Vitamin B3 +74.8%
Contains more Vitamin B5Vitamin B5 +151.2%
Contains more Vitamin B6Vitamin B6 +19.8%
Contains more FolateFolate +138.5%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +41.7%
Contains more CholineCholine +120.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Salisbury steak DV% diff.
Fiber 14.5g 1g 54%
Manganese 1.113mg 0.174mg 41%
Phosphorus 358mg 127mg 33%
Magnesium 144mg 17mg 30%
Iron 3.19mg 0.95mg 28%
Carbs 77.78g 6.78g 24%
Sodium 8mg 509mg 22%
Zinc 3.08mg 0.75mg 21%
Starch 54.4g 2.53g 21%
Copper 0.262mg 0.083mg 20%
Vitamin B12 0µg 0.41µg 17%
Saturated fat 0.637g 3.982g 15%
Selenium 0µg 7.5µg 14%
Protein 12.94g 6.98g 12%
Calories 387kcal 149kcal 12%
Cholesterol 0mg 33mg 11%
Monounsaturated fat 0.95g 4.798g 10%
Fats 4.54g 10.47g 9%
Polyunsaturated fat 2.318g 1.483g 6%
Vitamin B3 2.308mg 1.32mg 6%
Vitamin B5 0.51mg 0.203mg 6%
Choline 21.2mg 46.8mg 5%
Potassium 329mg 144mg 5%
Folate 31µg 13µg 5%
Calcium 7mg 47mg 4%
Vitamin B1 0.104mg 0.059mg 4%
Vitamin B2 0.083mg 0.118mg 3%
Vitamin B6 0.157mg 0.131mg 2%
Vitamin A 10µg 2µg 1%
Net carbs 63.28g 5.78g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.87g 0.26g N/A
Vitamin E 0.29mg 0.23mg 0%
Vitamin K 1.2µg 1.7µg 0%
Trans fat 0.284g N/A
Tryptophan 0.085mg 0%
Threonine 0.452mg 0%
Isoleucine 0.431mg 0%
Leucine 1.473mg 0%
Lysine 0.338mg 0%
Methionine 0.252mg 0%
Phenylalanine 0.59mg 0%
Valine 0.607mg 0%
Histidine 0.367mg 0%
Fructose 0.07g 0g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.057g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.012g N/A
Omega-6 - Eicosadienoic acid 0g 0.03g N/A
Omega-6 - Linoleic acid 1.252g N/A

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% 10% 7% 74%
Protein: 6.98 g
Fats: 10.47 g
Carbs: 6.78 g
Water: 74.19 g
Other: 1.58 g
Contains more ProteinProtein +85.4%
Contains more CarbsCarbs +1047.2%
Contains more FatsFats +130.6%
Contains more WaterWater +2134.6%
Contains more OtherOther +11.3%

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
39% 47% 14%
Saturated fat: Sat. Fat 3.982 g
Monounsaturated fat: Mono. Fat 4.798 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -84%
Contains more Poly. FatPolyunsaturated fat +56.3%
Contains more Mono. FatMonounsaturated fat +405.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 54.4 g
Sucrose: 0.72 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
91% 9%
Starch: 2.53 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +2050.2%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +271.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Salisbury steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168965/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.