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Popcorn vs. Sweet potato chips — In-Depth Nutrition Comparison

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What are the main differences between popcorn and sweet potato chips?

  • Popcorn is richer in phosphorus, protein, zinc, and fiber, yet sweet potato chips are richer in vitamin A, vitamin E, fats, vitamin B6, vitamin B5, and vitamin K.
  • Sweet potato chips' daily need coverage for vitamin A is 130% higher.
  • Popcorn has 6 times more zinc than sweet potato chips. Popcorn has 3.08mg of zinc, while sweet potato chips have 0.53mg.
  • Sweet potato chips have a lower glycemic index than popcorn.

We used Snacks, popcorn, air-popped and Snacks, sweet potato chips, unsalted types in this comparison.

Infographic

Popcorn vs Sweet potato chips infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 46% 18% 82% 80% 137% 14% 62% 4.6% 176% 11%
Contains more MagnesiumMagnesium +121.5%
Contains more IronIron +50.5%
Contains more ZincZinc +481.1%
Contains more PhosphorusPhosphorus +146.9%
Contains less SodiumSodium -77.1%
Contains more CalciumCalcium +742.9%
Contains more PotassiumPotassium +181.2%
Contains more CopperCopper +57.3%
Contains more ManganeseManganese +21.2%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 3.3% 5.8% 26% 19% 43% 31% 36% 0% 3% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 395% 196% 22% 37% 39% 93% 123% 0% 61% 28%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin AVitamin A +11740%
Contains more Vitamin EVitamin E +3286.2%
Contains more Vitamin B2Vitamin B2 +94%
Contains more Vitamin B5Vitamin B5 +204.1%
Contains more Vitamin B6Vitamin B6 +240.8%
Contains more Vitamin KVitamin K +1941.7%
Contains more FolateFolate +19.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.088mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Sweet potato chips DV% diff.
Vitamin A 10µg 1184µg 130%
Polyunsaturated fat 2.318g 12.224g 66%
Vitamin E 0.29mg 9.82mg 64%
Fats 4.54g 32.35g 43%
Phosphorus 358mg 145mg 30%
Vitamin B6 0.157mg 0.535mg 29%
Fiber 14.5g 8.8g 23%
Zinc 3.08mg 0.53mg 23%
Starch 54.4g 22%
Vitamin B5 0.51mg 1.551mg 21%
Monounsaturated fat 0.95g 9.155g 21%
Protein 12.94g 2.94g 20%
Magnesium 144mg 65mg 19%
Vitamin K 1.2µg 24.5µg 19%
Potassium 329mg 925mg 18%
Copper 0.262mg 0.412mg 17%
Iron 3.19mg 2.12mg 13%
Manganese 1.113mg 1.349mg 10%
Saturated fat 0.637g 2.941g 10%
Calories 387kcal 532kcal 7%
Carbs 77.78g 56.82g 7%
Vitamin B2 0.083mg 0.161mg 6%
Calcium 7mg 59mg 5%
Selenium 0µg 2.1µg 4%
Choline 21.2mg 36.6mg 3%
Folate 31µg 37µg 2%
Sodium 8mg 35mg 1%
Vitamin B1 0.104mg 0.088mg 1%
Vitamin B3 2.308mg 2.088mg 1%
Protein per 100 calories 3.3g 0.55g N/A
Calories per 10 g protein 299kcal 1810kcal N/A
Weight per 100 calories 26g 19g N/A
Unsaturated / Saturated Fat ratio 5.1 7.3 N/A
Net carbs 63.28g 48.02g N/A
Sugar 0.87g 8.82g N/A
Tryptophan 0.085mg 0.098mg 0%
Threonine 0.452mg 0.26mg 0%
Isoleucine 0.431mg 0.17mg 0%
Leucine 1.473mg 0.287mg 0%
Lysine 0.338mg 0.205mg 0%
Methionine 0.252mg 0.09mg 0%
Phenylalanine 0.59mg 0.278mg 0%
Valine 0.607mg 0.267mg 0%
Histidine 0.367mg 0.096mg 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
3% 32% 57% 5% 3%
Protein: 2.94 g
Fats: 32.35 g
Carbs: 56.82 g
Water: 4.51 g
Other: 3.38 g
Contains more ProteinProtein +340.1%
Contains more CarbsCarbs +36.9%
Contains more FatsFats +612.6%
Contains more WaterWater +35.8%

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
12% 38% 50%
Saturated fat: Sat. Fat 2.941 g
Monounsaturated fat: Mono. Fat 9.155 g
Polyunsaturated fat: Poly. Fat 12.224 g
Contains less Sat. FatSaturated fat -78.3%
Contains more Mono. FatMonounsaturated fat +863.7%
Contains more Poly. FatPolyunsaturated fat +427.4%

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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. Sweet potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174783/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.