Popcorn vs. Gratin — In-Depth Nutrition Comparison

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What are the differences between popcorn and gratin?

Popcorn is higher in fiber, manganese, phosphorus, iron, magnesium, zinc, and copper, yet gratin is higher in calcium.
Popcorn's daily need coverage for fiber is 51% more.
Popcorn has 7 times more magnesium than gratin. While popcorn has 144mg of magnesium, gratin has only 20mg.
The amount of saturated fat in popcorn is lower.

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

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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

Gratin

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%

Contains more CalciumCalcium	+1600%
Contains more PotassiumPotassium	+20.4%
Contains more SeleniumSelenium	+∞%

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

Gratin

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+62.5%
Contains more Vitamin B3Vitamin B3	+132.4%
Contains more Vitamin B5Vitamin B5	+31.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+181.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+540%
Contains more Vitamin B2Vitamin B2	+39.8%
Contains more Vitamin B6Vitamin B6	+10.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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