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  6. Rice cakes vs. Popcorn

Rice cakes vs. Popcorn — In-Depth Nutrition Comparison

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What are the main differences between rice cakes and popcorn?

  • Rice cakes are richer in manganese, vitamin B3, selenium, copper, and vitamin B5, yet popcorn is richer in fiber, iron, protein, and zinc.
  • Rice cakes' daily need coverage for manganese is 220% higher.
  • Popcorn contains less sodium.
  • Popcorn has a lower glycemic index than rice cakes.

We used Snacks, rice cakes, brown rice, buckwheat and Snacks, popcorn, air-popped types in this comparison.

Infographic

Rice cakes vs Popcorn infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 108% 3.3% 26% 43% 127% 68% 163% 15% 806% 89%
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 +57.1%
Contains more CopperCopper +45%
Contains more ManganeseManganese +455.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +179.8%
Contains more ZincZinc +23.2%
Contains less SodiumSodium -93.1%
~equal in Magnesium ~144mg
~equal in Potassium ~329mg
~equal in Phosphorus ~358mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.3% 5.8% 26% 19% 43% 31% 36% 0% 3% 23%
Contains more Vitamin B2Vitamin B2 +24.1%
Contains more Vitamin B3Vitamin B3 +250.8%
Contains more Vitamin B5Vitamin B5 +127.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +85.7%
Contains more Vitamin B6Vitamin B6 +20.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +47.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice cakes Popcorn DV% diff.
Manganese 6.18mg 1.113mg 220%
Fiber 3.8g 14.5g 43%
Vitamin B3 8.096mg 2.308mg 36%
Selenium 16.4µg 0µg 30%
Iron 1.14mg 3.19mg 26%
Starch 54.4g 22%
Copper 0.38mg 0.262mg 13%
Vitamin B5 1.16mg 0.51mg 13%
Protein 9g 12.94g 8%
Polyunsaturated fat 1.11g 2.318g 8%
Zinc 2.5mg 3.08mg 5%
Sodium 116mg 8mg 5%
Vitamin B1 0.056mg 0.104mg 4%
Choline 21.2mg 4%
Phosphorus 380mg 358mg 3%
Folate 21µg 31µg 3%
Fats 3.5g 4.54g 2%
Magnesium 151mg 144mg 2%
Vitamin E 0.29mg 2%
Vitamin B2 0.103mg 0.083mg 2%
Vitamin B6 0.13mg 0.157mg 2%
Carbs 80.1g 77.78g 1%
Potassium 299mg 329mg 1%
Vitamin A 0µg 10µg 1%
Vitamin K 1.2µg 1%
Calories 380kcal 387kcal 0%
Protein per 100 calories 2.4g 3.3g N/A
Calories per 10 g protein 422kcal 299kcal N/A
Weight per 100 calories 26g 26g N/A
Unsaturated / Saturated Fat ratio 3.5 5.1 N/A
Net carbs 76.3g 63.28g N/A
Calcium 11mg 7mg 0%
Sugar 0.87g N/A
Saturated fat 0.64g 0.637g 0%
Monounsaturated fat 1.11g 0.95g 0%
Tryptophan 0.125mg 0.085mg 0%
Threonine 0.34mg 0.452mg 0%
Isoleucine 0.358mg 0.431mg 0%
Leucine 0.638mg 1.473mg 0%
Lysine 0.414mg 0.338mg 0%
Methionine 0.152mg 0.252mg 0%
Phenylalanine 0.399mg 0.59mg 0%
Valine 0.489mg 0.607mg 0%
Histidine 0.218mg 0.367mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 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 +77.7%
Contains more ProteinProtein +43.8%
Contains more FatsFats +29.7%
~equal in Carbs ~77.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.64 g
Monounsaturated fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 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 more Mono. FatMonounsaturated fat +16.8%
Contains more Poly. FatPolyunsaturated fat +108.8%
~equal in Saturated fat ~0.637g

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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. Rice cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/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.