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Popcorn vs. Tortilla chips — In-Depth Nutrition Comparison

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Significant differences between popcorn and tortilla chips

  • Popcorn has more fiber, manganese, iron, phosphorus, copper, zinc, and magnesium; however, tortilla chips are richer in vitamin E, vitamin K, and vitamin B12.
  • Popcorn covers your daily fiber needs 36% more than tortilla chips.
  • Tortilla chips have 3 times less manganese than popcorn. Popcorn has 1.113mg of manganese, while tortilla chips have 0.388mg.
  • Tortilla chips have a higher glycemic index. The glycemic index of tortilla chips is 84, while the glycemic index of popcorn is 62.

Specific food types used in this comparison are Snacks, popcorn, air-popped and Snacks, tortilla chips, plain, white corn, salted.

Infographic

Popcorn vs Tortilla chips 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 60% 32% 16% 57% 32% 38% 96% 43% 51% 24%
Contains more MagnesiumMagnesium +71.4%
Contains more PotassiumPotassium +80.8%
Contains more IronIron +109.9%
Contains more CopperCopper +170.1%
Contains more ZincZinc +123.2%
Contains more PhosphorusPhosphorus +59.1%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +186.9%
Contains more CalciumCalcium +1414.3%
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.
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% 71% 0% 35% 16% 16% 18% 41% 45% 52% 9% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B3Vitamin B3 +175.4%
Contains more Vitamin B5Vitamin B5 +71.7%
Contains more FolateFolate +158.3%
Contains more Vitamin EVitamin E +1117.2%
Contains more Vitamin B1Vitamin B1 +34.6%
Contains more Vitamin B6Vitamin B6 +14%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1641.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~19.4mg

All nutrients comparison - raw data values

Nutrient Popcorn Tortilla chips DV% diff.
Polyunsaturated fat 2.318g 10.769g 56%
Fiber 14.5g 5.4g 36%
Manganese 1.113mg 0.388mg 32%
Fats 4.54g 20.68g 25%
Vitamin E 0.29mg 3.53mg 22%
Iron 3.19mg 1.52mg 21%
Phosphorus 358mg 225mg 19%
Copper 0.262mg 0.097mg 18%
Vitamin K 1.2µg 20.9µg 16%
Vitamin B12 0µg 0.36µg 15%
Zinc 3.08mg 1.38mg 15%
Magnesium 144mg 84mg 14%
Sodium 8mg 328mg 14%
Protein 12.94g 7.1g 12%
Monounsaturated fat 0.95g 5.664g 12%
Saturated fat 0.637g 2.811g 10%
Calcium 7mg 106mg 10%
Vitamin B3 2.308mg 0.838mg 9%
Selenium 0µg 4.4µg 8%
Folate 31µg 12µg 5%
Calories 387kcal 472kcal 4%
Vitamin B5 0.51mg 0.297mg 4%
Potassium 329mg 182mg 4%
Vitamin B1 0.104mg 0.14mg 3%
Starch 54.4g 62.53g 3%
Carbs 77.78g 67.78g 3%
Vitamin B6 0.157mg 0.179mg 2%
Vitamin B2 0.083mg 0.07mg 1%
Vitamin A 10µg 0µg 1%
Net carbs 63.28g 62.38g N/A
Sugar 0.87g 0.78g N/A
Trans fat 0.812g N/A
Choline 21.2mg 19.4mg 0%
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 - ALA 0.23g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 9.695g 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% 21% 68% 3% 2%
Protein: 7.1 g
Fats: 20.68 g
Carbs: 67.78 g
Water: 2.64 g
Other: 1.8 g
Contains more ProteinProtein +82.3%
Contains more CarbsCarbs +14.8%
Contains more WaterWater +25.8%
Contains more FatsFats +355.5%
Contains more OtherOther +26.8%

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
15% 29% 56%
Saturated fat: Sat. Fat 2.811 g
Monounsaturated fat: Mono. Fat 5.664 g
Polyunsaturated fat: Poly. Fat 10.769 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +496.2%
Contains more Poly. FatPolyunsaturated fat +364.6%

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
99%
Starch: 62.53 g
Sucrose: 0.78 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +14.9%
~equal in Sucrose ~0.78g
~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. Tortilla chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167558/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.