Popcorn vs. Cream of Wheat — In-Depth Nutrition Comparison
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Differences between popcorn and cream of Wheat
- Popcorn has more fiber, phosphorus, manganese, magnesium, zinc, protein, copper, and carbs, while cream of Wheat has more vitamin A and iron.
- Popcorn's daily need coverage for fiber is 56% higher.
The food types used in this comparison are Snacks, popcorn, air-popped and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
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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.
| Contains more MagnesiumMagnesium | +2300% |
| Contains more PotassiumPotassium | +1545% |
| Contains more CopperCopper | +509.3% |
| Contains more ZincZinc | +1711.8% |
| Contains more PhosphorusPhosphorus | +1888.9% |
| Contains less SodiumSodium | -92.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +814.3% |
| Contains more IronIron | +55.5% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin EVitamin E | +1350% |
| Contains more Vitamin B5Vitamin B5 | +522% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more Vitamin AVitamin A | +2220% |
| Contains more Vitamin B1Vitamin B1 | +123.1% |
| Contains more Vitamin B2Vitamin B2 | +153% |
| Contains more Vitamin B3Vitamin B3 | +34% |
| Contains more Vitamin B6Vitamin B6 | +96.8% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 14.5g | 0.6g | 56% |
| Phosphorus | 358mg | 18mg | 49% |
| Manganese | 1.113mg | 0mg | 48% |
| Magnesium | 144mg | 6mg | 33% |
| Zinc | 3.08mg | 0.17mg | 26% |
| Vitamin A | 10µg | 232µg | 25% |
| Copper | 0.262mg | 0.043mg | 24% |
| Protein | 12.94g | 1.84g | 22% |
| Carbs | 77.78g | 13.08g | 22% |
| Iron | 3.19mg | 4.96mg | 22% |
| Starch | 54.4g | 22% | |
| Calories | 387kcal | 62kcal | 16% |
| Polyunsaturated fat | 2.318g | 0.134g | 15% |
| Vitamin B6 | 0.157mg | 0.309mg | 12% |
| Vitamin B1 | 0.104mg | 0.232mg | 11% |
| Vitamin B2 | 0.083mg | 0.21mg | 10% |
| Potassium | 329mg | 20mg | 9% |
| Vitamin B5 | 0.51mg | 0.082mg | 9% |
| Folate | 31µg | 62µg | 8% |
| Fats | 4.54g | 0.24g | 7% |
| Calcium | 7mg | 64mg | 6% |
| Selenium | 0µg | 3.5µg | 6% |
| Vitamin B3 | 2.308mg | 3.093mg | 5% |
| Sodium | 8mg | 102mg | 4% |
| Choline | 21.2mg | 4% | |
| Saturated fat | 0.637g | 0.038g | 3% |
| Vitamin E | 0.29mg | 0.02mg | 2% |
| Monounsaturated fat | 0.95g | 0.033g | 2% |
| Vitamin K | 1.2µg | 0.1µg | 1% |
| Protein per 100 calories | 3.3g | 3g | N/A |
| Calories per 10 g protein | 299kcal | 337kcal | N/A |
| Weight per 100 calories | 26g | 161g | N/A |
| Unsaturated / Saturated Fat ratio | 5.1 | 4.4 | N/A |
| Net carbs | 63.28g | 12.48g | N/A |
| Sugar | 0.87g | 0.07g | N/A |
| Tryptophan | 0.085mg | 0.025mg | 0% |
| Threonine | 0.452mg | 0.058mg | 0% |
| Isoleucine | 0.431mg | 0.08mg | 0% |
| Leucine | 1.473mg | 0.139mg | 0% |
| Lysine | 0.338mg | 0.047mg | 0% |
| Methionine | 0.252mg | 0.034mg | 0% |
| Phenylalanine | 0.59mg | 0.099mg | 0% |
| Valine | 0.607mg | 0.089mg | 0% |
| Histidine | 0.367mg | 0.042mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
Protein:
1.84 g
Fats:
0.24 g
Carbs:
13.08 g
Water:
84.4 g
Other:
0.44 g
| Contains more ProteinProtein | +603.3% |
| Contains more FatsFats | +1791.7% |
| Contains more CarbsCarbs | +494.6% |
| Contains more WaterWater | +2442.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.637 g
Monounsaturated fat:
Mono. Fat
0.95 g
Polyunsaturated fat:
Poly. Fat
2.318 g
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.033 g
Polyunsaturated fat:
Poly. Fat
0.134 g
| Contains more Mono. FatMonounsaturated fat | +2778.8% |
| Contains more Poly. FatPolyunsaturated fat | +1629.9% |
| Contains less Sat. FatSaturated fat | -94% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
54.4 g
Sucrose:
0.72 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +928.6% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
