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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 9.9% 48% 572% 169% 173% 145% 61% 0% 211%
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%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +66%
Contains more IronIron +378.1%
Contains more CopperCopper +93.9%
Contains more ZincZinc +106.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98.3%
~equal in Magnesium ~144mg
~equal in Phosphorus ~358mg

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% 84% 3.6% 38% 158% 166% 159% 0% 196% 316% 0.75% 254% 13%
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%
Contains more Vitamin AVitamin A +2430%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +505.8%
Contains more Vitamin B2Vitamin B2 +767.5%
Contains more Vitamin B3Vitamin B3 +267%
Contains more Vitamin B6Vitamin B6 +441.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +993.5%
Contains more CholineCholine +13.7%
Contains more Vitamin EVitamin E +61.1%
Contains more Vitamin KVitamin K +300%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Raisin Bran Cereal Popcorn DV% diff.
Iron 15.25mg 3.19mg 151%
Vitamin B12 2.53µg 0µg 105%
Folate 339µg 31µg 77%
Selenium 38.6µg 0µg 70%
Vitamin B6 0.85mg 0.157mg 53%
Vitamin B2 0.72mg 0.083mg 49%
Manganese 1.113mg 48%
Vitamin B1 0.63mg 0.104mg 44%
Vitamin B3 8.47mg 2.308mg 39%
Zinc 6.36mg 3.08mg 30%
Vitamin A 253µg 10µg 27%
Copper 0.508mg 0.262mg 27%
Starch 54.4g 22%
Sodium 466mg 8mg 20%
Fiber 10.2g 14.5g 17%
Vitamin D 102IU 0IU 13%
Vitamin D 2.5µg 0µg 13%
Protein 7.63g 12.94g 11%
Vitamin B5 0.51mg 10%
Polyunsaturated fat 0.908g 2.318g 9%
Potassium 546mg 329mg 6%
Fats 1.87g 4.54g 4%
Calcium 33mg 7mg 3%
Phosphorus 339mg 358mg 3%
Calories 342kcal 387kcal 2%
Magnesium 136mg 144mg 2%
Vitamin E 0.18mg 0.29mg 1%
Vitamin K 0.3µg 1.2µg 1%
Carbs 80.37g 77.78g 1%
Choline 24.1mg 21.2mg 1%
Saturated fat 0.424g 0.637g 1%
Monounsaturated fat 0.357g 0.95g 1%
Net carbs 70.17g 63.28g N/A
Sugar 33.04g 0.87g N/A
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 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 WaterWater +125.9%
Contains more OtherOther +85.2%
Contains more ProteinProtein +69.6%
Contains more FatsFats +142.8%
~equal in Carbs ~77.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 21% 54%
Saturated fat: Sat. Fat 0.424 g
Monounsaturated fat: Mono. Fat 0.357 g
Polyunsaturated fat: Poly. Fat 0.908 g
16% 24% 59%
Saturated fat: Sat. Fat 0.637 g
Monounsaturated fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
Contains less Sat. FatSaturated fat -33.4%
Contains more Mono. FatMonounsaturated fat +166.1%
Contains more Poly. FatPolyunsaturated fat +155.3%

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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. 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.