Popcorn vs. Trail mix — In-Depth Nutrition Comparison

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Summary of differences between popcorn and trail mix

Popcorn has less copper, vitamin B1, vitamin B3, vitamin B6, potassium, folate, vitamin B2, and vitamin B5 than trail mix.
Trail mix covers your daily need for copper, 80% more than popcorn.
Popcorn has less saturated fat.
The glycemic index of popcorn is higher.

These are the specific foods used in this comparison Snacks, popcorn, air-popped and Snacks, trail mix, regular.

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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.

Popcorn

Trail mix

Contains less SodiumSodium

-96.5%

Contains more CalciumCalcium	+1014.3%
Contains more PotassiumPotassium	+108.2%
Contains more CopperCopper	+276%

~equal in Magnesium ~158mg

~equal in Iron ~3.05mg

~equal in Zinc ~3.22mg

~equal in Phosphorus ~345mg

~equal in Manganese ~1.034mg

~equal in Selenium ~µg

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.

Popcorn

Trail mix

Contains more Vitamin AVitamin A	+900%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+344.2%
Contains more Vitamin B2Vitamin B2	+138.6%
Contains more Vitamin B3Vitamin B3	+104.2%
Contains more Vitamin B5Vitamin B5	+75.5%
Contains more Vitamin B6Vitamin B6	+89.8%
Contains more FolateFolate	+129%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.262mg	0.985mg	80%
Fiber	14.5g		58%
Polyunsaturated fat	2.318g	9.65g	49%
Fats	4.54g	29.4g	38%
Vitamin B1	0.104mg	0.462mg	30%
Monounsaturated fat	0.95g	12.53g	29%
Starch	54.4g		22%
Saturated fat	0.637g	5.55g	22%
Vitamin B3	2.308mg	4.712mg	15%
Carbs	77.78g	44.9g	11%
Vitamin B6	0.157mg	0.298mg	11%
Potassium	329mg	685mg	10%
Sodium	8mg	229mg	10%
Folate	31µg	71µg	10%
Vitamin B2	0.083mg	0.198mg	9%
Vitamin B5	0.51mg	0.895mg	8%
Calcium	7mg	78mg	7%
Calories	387kcal	462kcal	4%
Choline	21.2mg		4%
Magnesium	144mg	158mg	3%
Manganese	1.113mg	1.034mg	3%
Protein	12.94g	13.8g	2%
Vitamin C	0mg	1.4mg	2%
Iron	3.19mg	3.05mg	2%
Phosphorus	358mg	345mg	2%
Vitamin E	0.29mg		2%
Zinc	3.08mg	3.22mg	1%
Vitamin A	10µg	1µg	1%
Vitamin K	1.2µg		1%
Protein per 100 calories	3.3g	3g	N/A
Calories per 10 g protein	299kcal	335kcal	N/A
Weight per 100 calories	26g	22g	N/A
Unsaturated / Saturated Fat ratio	5.1	4	N/A
Net carbs	63.28g	44.9g	N/A
Sugar	0.87g		N/A
Tryptophan	0.085mg	0.166mg	0%
Threonine	0.452mg	0.482mg	0%
Isoleucine	0.431mg	0.515mg	0%
Leucine	1.473mg	0.89mg	0%
Lysine	0.338mg	0.515mg	0%
Methionine	0.252mg	0.202mg	0%
Phenylalanine	0.59mg	0.658mg	0%
Valine	0.607mg	0.658mg	0%
Histidine	0.367mg	0.357mg	0%
Fructose	0.07g		0%