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Gratin vs. Popcorn — In-Depth Nutrition Comparison

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What are the differences between gratin and popcorn?

  • Gratin is higher in calcium, yet popcorn is higher in fiber, manganese, phosphorus, iron, magnesium, zinc, and copper.
  • Popcorn's daily need coverage for fiber is 51% more.
  • Gratin has 54 times more sodium than popcorn. While gratin has 433mg of sodium, popcorn has only 8mg.

We used Potatoes, au gratin, home-prepared from recipe using butter and Snacks, popcorn, air-popped types in this article.

Infographic

Gratin 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.
Gratin
Gratin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 +1600%
Contains more PotassiumPotassium +20.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +620%
Contains more IronIron +398.4%
Contains more CopperCopper +63.8%
Contains more ZincZinc +346.4%
Contains more PhosphorusPhosphorus +216.8%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +591.3%

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.
Gratin
Gratin
3
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 33% 0% 21% 0% 16% 27% 19% 23% 40% 0% 0% 8.3%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +540%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B3Vitamin B3 +132.4%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more FolateFolate +181.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.157mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gratin Popcorn DV% diff.
Fiber 1.8g 14.5g 51%
Manganese 0.161mg 1.113mg 41%
Phosphorus 113mg 358mg 35%
Iron 0.64mg 3.19mg 32%
Magnesium 20mg 144mg 30%
Carbs 11.27g 77.78g 22%
Zinc 0.69mg 3.08mg 22%
Starch 54.4g 22%
Saturated fat 4.733g 0.637g 19%
Sodium 433mg 8mg 18%
Protein 5.06g 12.94g 16%
Polyunsaturated fat 0.276g 2.318g 14%
Calories 132kcal 387kcal 13%
Vitamin C 9.9mg 0mg 11%
Calcium 119mg 7mg 11%
Copper 0.16mg 0.262mg 11%
Cholesterol 23mg 0mg 8%
Vitamin B3 0.993mg 2.308mg 8%
Vitamin A 64µg 10µg 6%
Fats 7.59g 4.54g 5%
Selenium 2.7µg 0µg 5%
Folate 11µg 31µg 5%
Choline 21.2mg 4%
Vitamin B1 0.064mg 0.104mg 3%
Vitamin B2 0.116mg 0.083mg 3%
Monounsaturated fat 2.149g 0.95g 3%
Potassium 396mg 329mg 2%
Vitamin E 0.29mg 2%
Vitamin B5 0.387mg 0.51mg 2%
Vitamin B6 0.174mg 0.157mg 1%
Vitamin K 1.2µg 1%
Protein per 100 calories 3.8g 3.3g N/A
Calories per 10 g protein 261kcal 299kcal N/A
Weight per 100 calories 76g 26g N/A
Unsaturated / Saturated Fat ratio 0.51 5.1 N/A
Net carbs 9.47g 63.28g N/A
Sugar 0.87g N/A
Tryptophan 0.07mg 0.085mg 0%
Threonine 0.192mg 0.452mg 0%
Isoleucine 0.284mg 0.431mg 0%
Leucine 0.443mg 1.473mg 0%
Lysine 0.381mg 0.338mg 0%
Methionine 0.117mg 0.252mg 0%
Phenylalanine 0.254mg 0.59mg 0%
Valine 0.325mg 0.607mg 0%
Histidine 0.151mg 0.367mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
3
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 FatsFats +67.2%
Contains more WaterWater +2128.9%
Contains more OtherOther +46.5%
Contains more ProteinProtein +155.7%
Contains more CarbsCarbs +590.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
1
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 +126.2%
Contains less Sat. FatSaturated fat -86.5%
Contains more Poly. FatPolyunsaturated fat +739.9%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.