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  6. Raisin Bran Cereal vs. Popcorn

Raisin Bran Cereal vs. Popcorn — In-Depth Nutrition Comparison

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How are Raisin Bran Cereal and Popcorn different?

  • Raisin Bran Cereal is higher than Popcorn in Iron, Vitamin B12, Folate, Selenium, Vitamin B6, Vitamin B2, Vitamin B1, Vitamin B3, Zinc, and Copper.
  • Raisin Bran Cereal covers your daily need of Iron 151% more than Popcorn.

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Snacks, popcorn, air-popped types were used in this article.

Infographic

Raisin Bran Cereal vs Popcorn infographic
Infographic link

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.
Raisin Bran Cereal
Raisin Bran Cereal
6
:
4
Popcorn
Popcorn
Contains more Calcium +371.4%
Contains more Iron +378.1%
Contains more Potassium +66%
Contains more Zinc +106.5%
Contains more Copper +93.9%
Contains more Selenium +∞%
Contains less Sodium -98.3%
Equal in Magnesium - 144
Equal in Phosphorus - 358
Raisin Bran Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 572% 98% 146% 49% 61% 174% 170% 0% 211%
Popcorn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 120% 103% 154% 30% 2% 85% 88% 146% 0%
Contains more Calcium +371.4%
Contains more Iron +378.1%
Contains more Potassium +66%
Contains more Zinc +106.5%
Contains more Copper +93.9%
Contains more Selenium +∞%
Contains less Sodium -98.3%
Equal in Magnesium - 144
Equal in Phosphorus - 358

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.
Raisin Bran Cereal
Raisin Bran Cereal
8
:
3
Popcorn
Popcorn
Contains more Vitamin A +332.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +505.8%
Contains more Vitamin B2 +767.5%
Contains more Vitamin B3 +267%
Contains more Vitamin B6 +441.4%
Contains more Folate +993.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +61.1%
Contains more Vitamin K +300%
Raisin Bran Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 51% 4% 75% 0% 158% 167% 159% 0% 197% 255% 317% 1%
Popcorn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 6% 0% 0% 27% 20% 44% 31% 37% 24% 0% 3%
Contains more Vitamin A +332.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +505.8%
Contains more Vitamin B2 +767.5%
Contains more Vitamin B3 +267%
Contains more Vitamin B6 +441.4%
Contains more Folate +993.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +61.1%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin Bran Cereal
Raisin Bran Cereal
3
:
2
Popcorn
Popcorn
Contains more Water +125.9%
Contains more Other +85.2%
Contains more Protein +69.6%
Contains more Fats +142.8%
Equal in Carbs - 77.78
Raisin Bran Cereal
8% 2% 80% 8% 3%
Protein: 7.63 g
Fats: 1.87 g
Carbs: 80.37 g
Water: 7.5 g
Other: 2.63 g
Popcorn
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Contains more Water +125.9%
Contains more Other +85.2%
Contains more Protein +69.6%
Contains more Fats +142.8%
Equal in Carbs - 77.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin Bran Cereal
Raisin Bran Cereal
1
:
2
Popcorn
Popcorn
Contains less Saturated Fat -33.4%
Contains more Monounsaturated Fat +166.1%
Contains more Polyunsaturated fat +155.3%
Raisin Bran Cereal
25% 21% 54%
Saturated Fat: 0.424 g
Monounsaturated Fat: 0.357 g
Polyunsaturated fat: 0.908 g
Popcorn
16% 24% 59%
Saturated Fat: 0.637 g
Monounsaturated Fat: 0.95 g
Polyunsaturated fat: 2.318 g
Contains less Saturated Fat -33.4%
Contains more Monounsaturated Fat +166.1%
Contains more Polyunsaturated fat +155.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin Bran Cereal Popcorn
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Raisin Bran Cereal Popcorn Opinion
Net carbs 70.17g 63.28g Raisin Bran Cereal
Protein 7.63g 12.94g Popcorn
Fats 1.87g 4.54g Popcorn
Carbs 80.37g 77.78g Raisin Bran Cereal
Calories 342kcal 387kcal Popcorn
Starch 54.4g Popcorn
Fructose 0.07g Popcorn
Sugar 33.04g 0.87g Popcorn
Fiber 10.2g 14.5g Popcorn
Calcium 33mg 7mg Raisin Bran Cereal
Iron 15.25mg 3.19mg Raisin Bran Cereal
Magnesium 136mg 144mg Popcorn
Phosphorus 339mg 358mg Popcorn
Potassium 546mg 329mg Raisin Bran Cereal
Sodium 466mg 8mg Popcorn
Zinc 6.36mg 3.08mg Raisin Bran Cereal
Copper 0.508mg 0.262mg Raisin Bran Cereal
Manganese 1.113mg Popcorn
Selenium 38.6µg 0µg Raisin Bran Cereal
Vitamin A 847IU 196IU Raisin Bran Cereal
Vitamin A RAE 253µg 10µg Raisin Bran Cereal
Vitamin E 0.18mg 0.29mg Popcorn
Vitamin D 102IU 0IU Raisin Bran Cereal
Vitamin D 2.5µg 0µg Raisin Bran Cereal
Vitamin B1 0.63mg 0.104mg Raisin Bran Cereal
Vitamin B2 0.72mg 0.083mg Raisin Bran Cereal
Vitamin B3 8.47mg 2.308mg Raisin Bran Cereal
Vitamin B5 0.51mg Popcorn
Vitamin B6 0.85mg 0.157mg Raisin Bran Cereal
Folate 339µg 31µg Raisin Bran Cereal
Vitamin B12 2.53µg 0µg Raisin Bran Cereal
Vitamin K 0.3µg 1.2µg Popcorn
Tryptophan 0.085mg Popcorn
Threonine 0.452mg Popcorn
Isoleucine 0.431mg Popcorn
Leucine 1.473mg Popcorn
Lysine 0.338mg Popcorn
Methionine 0.252mg Popcorn
Phenylalanine 0.59mg Popcorn
Valine 0.607mg Popcorn
Histidine 0.367mg Popcorn
Saturated Fat 0.424g 0.637g Raisin Bran Cereal
Monounsaturated Fat 0.357g 0.95g Popcorn
Polyunsaturated fat 0.908g 2.318g Popcorn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Bran Cereal Popcorn
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
115%
Raisin Bran Cereal
17%
Popcorn
Minerals Daily Need Coverage Score
149%
Raisin Bran Cereal
72%
Popcorn

Comparison summary

Which food is lower in Saturated Fat?
Raisin Bran Cereal
Raisin Bran Cereal is lower in Saturated Fat (difference - 0.213g)
Which food is lower in glycemic index?
Raisin Bran Cereal
Raisin Bran Cereal is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in minerals
Which food is richer in vitamins?
Raisin Bran Cereal
Raisin Bran Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Popcorn
Popcorn is lower in Sugar (difference - 32.17g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 458mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Raisin Bran Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172996/nutrients
  2. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/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.