Popcorn vs. Wheat — In-Depth Nutrition Comparison
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Summary of differences between popcorn and wheat
- Popcorn has more fiber, phosphorus, magnesium, iron, zinc, vitamin B6, and copper; however, wheat is higher in selenium.
- Wheat covers your daily need for selenium 58% more than popcorn.
- Popcorn has 3 times more Fiber than wheat. While popcorn has 14.5g of Fiber, wheat has only 4.3g.
- The glycemic index of popcorn is higher.
These are the specific foods used in this comparison Snacks, popcorn, air-popped and Wheat, KAMUT khorasan, cooked.
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.
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +100.6% |
| Contains more IronIron | +81.3% |
| Contains more CopperCopper | +26.6% |
| Contains more ZincZinc | +67.4% |
| Contains more PhosphorusPhosphorus | +143.5% |
| Contains more CalciumCalcium | +28.6% |
| 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.
| Contains more Vitamin AVitamin A | +4800% |
| Contains more Vitamin EVitamin E | +20.8% |
| Contains more Vitamin B2Vitamin B2 | +176.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +124.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +181.8% |
| Contains more CholineCholine | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +126.6% |
| Contains more FatsFats | +447% |
| Contains more CarbsCarbs | +181.8% |
| Contains more OtherOther | +108.8% |
| Contains more WaterWater | +1863.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +1031% |
| Contains more Poly. FatPolyunsaturated fat | +853.9% |
| Contains less Sat. FatSaturated Fat | -87.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 387kcal | 132kcal |
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| Protein | 12.94g | 5.71g |
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| Fats | 4.54g | 0.83g |
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| Net carbs | 63.28g | 23.3g |
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| Carbs | 77.78g | 27.6g |
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| Magnesium | 144mg | 48mg |
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| Calcium | 7mg | 9mg |
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| Potassium | 329mg | 164mg |
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| Iron | 3.19mg | 1.76mg |
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| Sugar | 0.87g | 3.07g |
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| Fiber | 14.5g | 4.3g |
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| Copper | 0.262mg | 0.207mg |
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| Zinc | 3.08mg | 1.84mg |
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| Starch | 54.4g |
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| Phosphorus | 358mg | 147mg |
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| Sodium | 8mg | 8mg | |
| Vitamin A | 196IU | 4IU |
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| Vitamin A | 10µg |
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| Vitamin E | 0.29mg | 0.24mg |
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| Manganese | 1.113mg | 1.03mg |
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| Selenium | 0µg | 31.9µg |
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| Vitamin B1 | 0.104mg | 0.095mg |
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| Vitamin B2 | 0.083mg | 0.03mg |
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| Vitamin B3 | 2.308mg | 2.305mg |
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| Vitamin B5 | 0.51mg |
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| Vitamin B6 | 0.157mg | 0.07mg |
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| Vitamin K | 1.2µg |
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| Folate | 31µg | 11µg |
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| Trans Fat | 0.002g |
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| Choline | 21.2mg |
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| Saturated Fat | 0.637g | 0.077g |
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| Monounsaturated Fat | 0.95g | 0.084g |
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| Polyunsaturated fat | 2.318g | 0.243g |
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| Tryptophan | 0.085mg | 0.051mg |
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| Threonine | 0.452mg | 0.172mg |
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| Isoleucine | 0.431mg | 0.22mg |
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| Leucine | 1.473mg | 0.432mg |
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| Lysine | 0.338mg | 0.161mg |
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| Methionine | 0.252mg | 0.097mg |
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| Phenylalanine | 0.59mg | 0.3mg |
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| Valine | 0.607mg | 0.267mg |
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| Histidine | 0.367mg | 0.147mg |
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| Fructose | 0.07g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
8%
Minerals Daily Need Coverage Score
72%
61%
Comparison summary
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 0.56g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Popcorn is lower in Sugar (difference - 2.2g)
Which food is cheaper?
Popcorn is cheaper (difference - $0.4)
Which food is richer in minerals?
Popcorn is relatively richer in minerals
Which food is richer in vitamins?
Popcorn is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (8 mg)