Popcorn vs. Hominy — In-Depth Nutrition Comparison

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The main differences between popcorn and hominy

Hominy contains less fiber, phosphorus, manganese, iron, magnesium, copper, zinc, vitamin B3, and vitamin B6 than popcorn.
Daily need coverage for fiber for popcorn is 48% higher.
Hominy has 70 times less vitamin B3 than popcorn. Popcorn has 2.308mg of vitamin B3, while hominy has 0.033mg.
Popcorn is lower in sodium.
Popcorn has a higher glycemic index than hominy.

Food types used in this article are Snacks, popcorn, air-popped and Hominy, canned, white.

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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

Hominy

Contains more MagnesiumMagnesium	+800%
Contains more PotassiumPotassium	+3555.6%
Contains more IronIron	+414.5%
Contains more CopperCopper	+773.3%
Contains more ZincZinc	+193.3%
Contains more PhosphorusPhosphorus	+922.9%
Contains less SodiumSodium	-97.7%
Contains more ManganeseManganese	+1490%

Contains more CalciumCalcium	+42.9%
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

Hominy

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+480%
Contains more Vitamin B1Vitamin B1	+3366.7%
Contains more Vitamin B2Vitamin B2	+1283.3%
Contains more Vitamin B3Vitamin B3	+6893.9%
Contains more Vitamin B5Vitamin B5	+231.2%
Contains more Vitamin B6Vitamin B6	+3040%
Contains more Vitamin KVitamin K	+500%
Contains more FolateFolate	+3000%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber	14.5g	2.5g	48%
Phosphorus	358mg	35mg	46%
Manganese	1.113mg	0.07mg	45%
Iron	3.19mg	0.62mg	32%
Magnesium	144mg	16mg	30%
Copper	0.262mg	0.03mg	26%
Protein	12.94g	1.48g	23%
Starch	54.4g		22%
Carbs	77.78g	14.26g	21%
Zinc	3.08mg	1.05mg	18%
Calories	387kcal	72kcal	16%
Sodium	8mg	345mg	15%
Vitamin B3	2.308mg	0.033mg	14%
Polyunsaturated fat	2.318g	0.399g	13%
Vitamin B6	0.157mg	0.005mg	12%
Potassium	329mg	9mg	9%
Vitamin B1	0.104mg	0.003mg	8%
Folate	31µg	1µg	8%
Vitamin B5	0.51mg	0.154mg	7%
Fats	4.54g	0.88g	6%
Vitamin B2	0.083mg	0.006mg	6%
Selenium	0µg	3µg	5%
Choline	21.2mg	3.1mg	3%
Vitamin E	0.29mg	0.05mg	2%
Saturated fat	0.637g	0.123g	2%
Monounsaturated fat	0.95g	0.231g	2%
Vitamin A	10µg	0µg	1%
Vitamin K	1.2µg	0.2µg	1%
Protein per 100 calories	3.3g	2.1g	N/A
Calories per 10 g protein	299kcal	486kcal	N/A
Weight per 100 calories	26g	139g	N/A
Unsaturated / Saturated Fat ratio	5.1	5.1	N/A
Net carbs	63.28g	11.76g	N/A
Calcium	7mg	10mg	0%
Sugar	0.87g	1.82g	N/A
Tryptophan	0.085mg	0.008mg	0%
Threonine	0.452mg	0.05mg	0%
Isoleucine	0.431mg	0.058mg	0%
Leucine	1.473mg	0.202mg	0%
Lysine	0.338mg	0.033mg	0%
Methionine	0.252mg	0.031mg	0%
Phenylalanine	0.59mg	0.076mg	0%
Valine	0.607mg	0.077mg	0%
Histidine	0.367mg	0.045mg	0%
Fructose	0.07g		0%