Popcorn vs. Peanut — In-Depth Nutrition Comparison

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Differences between popcorn and peanuts

Popcorn has more fiber, while peanuts have more copper, vitamin B3, vitamin E, folate, vitamin B1, manganese, vitamin B5, and iron.
Peanuts' daily need coverage for copper is 98% higher.
Peanuts contain 2 times less fiber than popcorn. Popcorn contains 14.5g of fiber, while peanuts contain 8.5g.
The amount of saturated fat in popcorn is lower.
Peanuts have a lower glycemic index. The glycemic index of peanuts is 13, while the glycemic index of popcorn is 62.

The food types used in this comparison are Snacks, popcorn, air-popped and Peanuts, all types, raw.

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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

Peanut

Contains less SodiumSodium

-55.6%

Contains more MagnesiumMagnesium	+16.7%
Contains more CalciumCalcium	+1214.3%
Contains more PotassiumPotassium	+114.3%
Contains more IronIron	+43.6%
Contains more CopperCopper	+336.6%
Contains more ManganeseManganese	+73.8%
Contains more SeleniumSelenium	+∞%

~equal in Zinc ~3.27mg

~equal in Phosphorus ~376mg

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

Peanut

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin EVitamin E	+2772.4%
Contains more Vitamin B1Vitamin B1	+515.4%
Contains more Vitamin B2Vitamin B2	+62.7%
Contains more Vitamin B3Vitamin B3	+422.8%
Contains more Vitamin B5Vitamin B5	+246.5%
Contains more Vitamin B6Vitamin B6	+121.7%
Contains more FolateFolate	+674.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.262mg	1.144mg	98%
Polyunsaturated fat	2.318g	15.558g	88%
Fats	4.54g	49.24g	69%
Vitamin B3	2.308mg	12.066mg	61%
Monounsaturated fat	0.95g	24.426g	59%
Vitamin E	0.29mg	8.33mg	54%
Folate	31µg	240µg	52%
Vitamin B1	0.104mg	0.64mg	45%
Manganese	1.113mg	1.934mg	36%
Protein	12.94g	25.8g	26%
Saturated fat	0.637g	6.279g	26%
Vitamin B5	0.51mg	1.767mg	25%
Fiber	14.5g	8.5g	24%
Starch	54.4g		22%
Carbs	77.78g	16.13g	21%
Iron	3.19mg	4.58mg	17%
Vitamin B6	0.157mg	0.348mg	15%
Selenium	0µg	7.2µg	13%
Potassium	329mg	705mg	11%
Calories	387kcal	567kcal	9%
Calcium	7mg	92mg	9%
Magnesium	144mg	168mg	6%
Choline	21.2mg	52.5mg	6%
Vitamin B2	0.083mg	0.135mg	4%
Phosphorus	358mg	376mg	3%
Zinc	3.08mg	3.27mg	2%
Vitamin A	10µg	0µg	1%
Vitamin K	1.2µg	0µg	1%
Protein per 100 calories	3.3g	4.6g	N/A
Calories per 10 g protein	299kcal	220kcal	N/A
Weight per 100 calories	26g	18g	N/A
Unsaturated / Saturated Fat ratio	5.1	6.4	N/A
Net carbs	63.28g	7.63g	N/A
Sugar	0.87g	4.72g	N/A
Sodium	8mg	18mg	0%
Tryptophan	0.085mg	0.25mg	0%
Threonine	0.452mg	0.883mg	0%
Isoleucine	0.431mg	0.907mg	0%
Leucine	1.473mg	1.672mg	0%
Lysine	0.338mg	0.926mg	0%
Methionine	0.252mg	0.317mg	0%
Phenylalanine	0.59mg	1.377mg	0%
Valine	0.607mg	1.082mg	0%
Histidine	0.367mg	0.652mg	0%
Fructose	0.07g		0%