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  6. Popcorn vs. Lo mein

Popcorn vs. Lo mein — In-Depth Nutrition Comparison

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How are popcorn and lo mein different?

  • Popcorn is higher in fiber, phosphorus, manganese, magnesium, iron, zinc, copper, protein, and carbs; however, lo mein is richer in selenium.
  • Daily need coverage for fiber for popcorn is 53% higher.
  • Popcorn contains 10 times more magnesium than lo mein. While popcorn contains 144mg of magnesium, lo mein contains only 14mg.

Snacks, popcorn, air-popped and Restaurant, Chinese, vegetable lo mein, without meat are the varieties used in this article.

Infographic

Popcorn vs Lo mein infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 2.1% 29% 120% 87% 84% 153% 1% 145% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 6.3% 9.3% 40% 21% 9.8% 19% 56% 31% 64%
Contains more MagnesiumMagnesium +928.6%
Contains more PotassiumPotassium +213.3%
Contains more IronIron +198.1%
Contains more CopperCopper +309.4%
Contains more ZincZinc +755.6%
Contains more PhosphorusPhosphorus +695.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +363.8%
Contains more CalciumCalcium +200%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 3.3% 5.8% 26% 19% 43% 31% 36% 0% 3% 23%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.7% 1.5% 3% 6% 12% 29% 15% 16% 16% 0% 32% 21%
Contains more Vitamin B1Vitamin B1 +121.3%
Contains more Vitamin B3Vitamin B3 +184.9%
Contains more Vitamin B5Vitamin B5 +88.9%
Contains more Vitamin B6Vitamin B6 +130.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +49.4%
Contains more Vitamin KVitamin K +958.3%
~equal in Vitamin A ~9µg
~equal in Vitamin E ~0.3mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~28µg

All nutrients comparison - raw data values

Nutrient Popcorn Lo mein DV% diff.
Fiber 14.5g 1.3g 53%
Phosphorus 358mg 45mg 45%
Manganese 1.113mg 0.24mg 38%
Magnesium 144mg 14mg 31%
Iron 3.19mg 1.07mg 27%
Zinc 3.08mg 0.36mg 25%
Copper 0.262mg 0.064mg 22%
Selenium 0µg 11.7µg 21%
Carbs 77.78g 20.16g 19%
Sodium 8mg 430mg 18%
Protein 12.94g 4.77g 16%
Starch 54.4g 16.73g 16%
Calories 387kcal 121kcal 13%
Vitamin K 1.2µg 12.7µg 10%
Vitamin B3 2.308mg 0.81mg 9%
Omega-3 (ALA) 0.141g 9%
Potassium 329mg 105mg 7%
Vitamin B6 0.157mg 0.068mg 7%
Polyunsaturated fat 2.318g 1.291g 7%
Omega-6 (Linoleic acid) 1.134g 7%
Vitamin B1 0.104mg 0.047mg 5%
Vitamin B5 0.51mg 0.27mg 5%
Fats 4.54g 2.35g 3%
Vitamin B2 0.083mg 0.124mg 3%
Vitamin C 0mg 1.7mg 2%
Choline 21.2mg 8.9mg 2%
Vitamin D* 0 IU 4 IU 1%
Vitamin D 0µg 0.1µg 1%
Calcium 7mg 21mg 1%
Folate 31µg 28µg 1%
Saturated fat 0.637g 0.464g 1%
Monounsaturated fat 0.95g 0.592g 1%
Protein per 100 calories 3.3g 3.9g N/A
Calories per 10 g protein 299kcal 254kcal N/A
Weight per 100 calories 26g 83g N/A
Unsaturated / Saturated Fat ratio 5.1 4.1 N/A
Net carbs 63.28g 18.86g N/A
Sugar 0.87g 2.63g N/A
Vitamin A 10µg 9µg 0%
Vitamin E 0.29mg 0.3mg 0%
Trans fat 0.008g 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 0.33g 0%
Omega-6 (Gamma-linolenic acid) 0g 0.004g N/A
Omega-6 (Eicosadienoic acid) 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
5% 2% 20% 71%
Protein: 4.77 g
Fats: 2.35 g
Carbs: 20.16 g
Water: 71.33 g
Other: 1.39 g
Contains more ProteinProtein +171.3%
Contains more FatsFats +93.2%
Contains more CarbsCarbs +285.8%
Contains more WaterWater +2048.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 59%
Saturated fat: Sat. Fat 0.637 g
Monounsaturated fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
20% 25% 55%
Saturated fat: Sat. Fat 0.464 g
Monounsaturated fat: Mono. Fat 0.592 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +60.5%
Contains more Poly. FatPolyunsaturated fat +79.6%
Contains less Sat. FatSaturated fat -27.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
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
86% 8% 2% 2%
Starch: 16.73 g
Sucrose: 1.63 g
Glucose: 0.37 g
Fructose: 0.33 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Contains more StarchStarch +225.2%
Contains more SucroseSucrose +126.4%
Contains more GlucoseGlucose +428.6%
Contains more FructoseFructose +371.4%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/nutrients
  2. Lo mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167677/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.