Popcorn vs. Jerky — In-Depth Nutrition Comparison

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What are the main differences between popcorn and jerky?

Popcorn is richer in fiber, manganese, and magnesium, yet jerky is richer in zinc, vitamin B12, iron, folate, and selenium.
Jerky's daily need coverage for sodium is 90% higher.
Popcorn has 10 times more manganese than jerky. Popcorn has 1.113mg of manganese, while jerky has 0.111mg.
Popcorn contains less saturated fat.
Jerky has a lower glycemic index than popcorn.

We used Snacks, popcorn, air-popped and Snacks, beef jerky, chopped, and formed types in this comparison.

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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

Jerky

Contains more MagnesiumMagnesium	+182.4%
Contains more CopperCopper	+15.4%
Contains less SodiumSodium	-99.6%
Contains more ManganeseManganese	+902.7%

Contains more CalciumCalcium	+185.7%
Contains more PotassiumPotassium	+81.5%
Contains more IronIron	+69.9%
Contains more ZincZinc	+163.3%
Contains more PhosphorusPhosphorus	+13.7%
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

Jerky

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+33.3%
Contains more Vitamin B5Vitamin B5	+212.9%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+69%
Contains more Vitamin B1Vitamin B1	+48.1%
Contains more Vitamin B2Vitamin B2	+71.1%
Contains more Vitamin B6Vitamin B6	+14%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+91.7%
Contains more FolateFolate	+332.3%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	8mg	2081mg	90%
Fiber	14.5g	1.8g	51%
Zinc	3.08mg	8.11mg	46%
Saturated fat	0.637g	10.85g	46%
Manganese	1.113mg	0.111mg	44%
Protein	12.94g	33.2g	41%
Vitamin B12	0µg	0.99µg	41%
Fats	4.54g	25.6g	32%
Iron	3.19mg	5.42mg	28%
Folate	31µg	134µg	26%
Monounsaturated fat	0.95g	11.305g	26%
Carbs	77.78g	11g	22%
Magnesium	144mg	51mg	22%
Starch	54.4g		22%
Selenium	0µg	10.7µg	19%
Cholesterol	0mg	48mg	16%
Choline	21.2mg	109.1mg	16%
Polyunsaturated fat	2.318g	1.011g	9%
Potassium	329mg	597mg	8%
Phosphorus	358mg	407mg	7%
Vitamin B5	0.51mg	0.163mg	7%
Vitamin B2	0.083mg	0.142mg	5%
Copper	0.262mg	0.227mg	4%
Vitamin B1	0.104mg	0.154mg	4%
Vitamin B3	2.308mg	1.732mg	4%
Vitamin D	0µg	0.3µg	2%
Vitamin B6	0.157mg	0.179mg	2%
Calories	387kcal	410kcal	1%
Vitamin D*	0 IU	11 IU	1%
Calcium	7mg	20mg	1%
Vitamin A	10µg	0µg	1%
Vitamin E	0.29mg	0.49mg	1%
Vitamin K	1.2µg	2.3µg	1%
Protein per 100 calories	3.3g	8.1g	N/A
Calories per 10 g protein	299kcal	123kcal	N/A
Weight per 100 calories	26g	24g	N/A
Unsaturated / Saturated Fat ratio	5.1	1.1	N/A
Net carbs	63.28g	9.2g	N/A
Sugar	0.87g	9g	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%