Popcorn vs. Corn nuts — In-Depth Nutrition Comparison

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A recap on the differences between popcorn and corn nuts

Popcorn has more manganese, fiber, iron, copper, zinc, phosphorus, and magnesium; however, corn nuts are higher in vitamin B1.
Popcorn covers your daily manganese needs 27% more than corn nuts.
Corn nuts contain 2 times less copper than popcorn. Popcorn contains 0.262mg of copper, while corn nuts contain 0.136mg.
Popcorn has less saturated fat.
The glycemic index of popcorn is higher.

Food varieties used in this article are Snacks, popcorn, air-popped and Snacks, cornnuts, barbecue-flavor.

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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.

Popcorn

Corn nuts

Contains more MagnesiumMagnesium	+32.1%
Contains more PotassiumPotassium	+15%
Contains more IronIron	+87.6%
Contains more CopperCopper	+92.6%
Contains more ZincZinc	+63.8%
Contains more PhosphorusPhosphorus	+26.5%
Contains less SodiumSodium	-98.7%
Contains more ManganeseManganese	+128.5%

Contains more CalciumCalcium

+142.9%

~equal in Selenium ~µg

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.

Popcorn

Corn nuts

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+53.2%
Contains more Vitamin B5Vitamin B5	+36.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+70%
Contains more Vitamin B1Vitamin B1	+236.5%
Contains more Vitamin B2Vitamin B2	+71.1%
Contains more Vitamin B6Vitamin B6	+19.1%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.113mg	0.487mg	27%
Sodium	8mg	600mg	26%
Fiber	14.5g	8.4g	24%
Starch	54.4g		22%
Vitamin B1	0.104mg	0.35mg	21%
Iron	3.19mg	1.7mg	19%
Monounsaturated fat	0.95g	7.36g	16%
Fats	4.54g	14.3g	15%
Copper	0.262mg	0.136mg	14%
Zinc	3.08mg	1.88mg	11%
Phosphorus	358mg	283mg	11%
Saturated fat	0.637g	2.58g	9%
Protein	12.94g	9g	8%
Magnesium	144mg	109mg	8%
Folate	31µg	0µg	8%
Polyunsaturated fat	2.318g	3.22g	6%
Vitamin B2	0.083mg	0.142mg	5%
Vitamin B3	2.308mg	1.507mg	5%
Choline	21.2mg		4%
Vitamin B5	0.51mg	0.374mg	3%
Calories	387kcal	436kcal	2%
Carbs	77.78g	71.7g	2%
Vitamin E	0.29mg		2%
Vitamin B6	0.157mg	0.187mg	2%
Calcium	7mg	17mg	1%
Potassium	329mg	286mg	1%
Vitamin A	10µg	17µg	1%
Vitamin K	1.2µg		1%
Protein per 100 calories	3.3g	2.1g	N/A
Calories per 10 g protein	299kcal	484kcal	N/A
Weight per 100 calories	26g	23g	N/A
Unsaturated / Saturated Fat ratio	5.1	4.1	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	63.28g	63.3g	N/A
Sugar	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%