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Popcorn vs. Potato chips — In-Depth Nutrition Comparison

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A recap on the differences between popcorn and potato chips

  • Popcorn has more fiber, manganese, phosphorus, and iron; however, potato chips are higher in vitamin E, fats, vitamin B6, vitamin C, and potassium.
  • Potato chips cover your daily vitamin E needs 59% more than popcorn.
  • Potato chips contain 3 times less fiber than popcorn. Popcorn contains 14.5g of fiber, while potato chips contain 4.8g.
  • Popcorn has less saturated fat.

Food varieties used in this article are Snacks, popcorn, air-popped and Snacks, potato chips, plain, unsalted.

Infographic

Popcorn vs Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more MagnesiumMagnesium +114.9%
Contains more IronIron +95.7%
Contains more ZincZinc +182.6%
Contains more PhosphorusPhosphorus +117%
Contains more ManganeseManganese +153%
Contains more CalciumCalcium +242.9%
Contains more PotassiumPotassium +287.5%
Contains more CopperCopper +16.8%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~8mg

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 104% 0% 0% 182% 42% 45% 72% 24% 152% 0% 55% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3041.4%
Contains more Vitamin B1Vitamin B1 +60.6%
Contains more Vitamin B2Vitamin B2 +137.3%
Contains more Vitamin B3Vitamin B3 +65.8%
Contains more Vitamin B6Vitamin B6 +320.4%
Contains more Vitamin KVitamin K +1741.7%
Contains more FolateFolate +45.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Popcorn Potato chips DV% diff.
Polyunsaturated fat 2.318g 12.17g 66%
Vitamin E 0.29mg 9.11mg 59%
Saturated fat 0.637g 10.96g 47%
Fats 4.54g 34.6g 46%
Fiber 14.5g 4.8g 39%
Vitamin B6 0.157mg 0.66mg 39%
Vitamin C 0mg 31.1mg 35%
Manganese 1.113mg 0.44mg 29%
Potassium 329mg 1275mg 28%
Phosphorus 358mg 165mg 28%
Starch 54.4g 22%
Monounsaturated fat 0.95g 9.84g 22%
Histidine 0.367mg 153mg 22%
Iron 3.19mg 1.63mg 20%
Magnesium 144mg 67mg 18%
Zinc 3.08mg 1.09mg 18%
Vitamin K 1.2µg 22.1µg 17%
Selenium 0µg 8.1µg 15%
Protein 12.94g 7g 12%
Vitamin B2 0.083mg 0.197mg 9%
Vitamin B3 2.308mg 3.827mg 9%
Carbs 77.78g 52.9g 8%
Calories 387kcal 536kcal 7%
Copper 0.262mg 0.306mg 5%
Vitamin B1 0.104mg 0.167mg 5%
Folate 31µg 45µg 4%
Choline 21.2mg 37.5mg 3%
Calcium 7mg 24mg 2%
Vitamin B5 0.51mg 0.402mg 2%
Vitamin A 10µg 0µg 1%
Protein per 100 calories 3.3g 1.3g N/A
Calories per 10 g protein 299kcal 766kcal N/A
Weight per 100 calories 26g 19g N/A
Unsaturated / Saturated Fat ratio 5.1 2 N/A
Net carbs 63.28g 48.1g N/A
Sugar 0.87g 0.22g N/A
Sodium 8mg 8mg 0%
Tryptophan 0.085mg 0.108mg 0%
Threonine 0.452mg 0.253mg 0%
Isoleucine 0.431mg 0.283mg 0%
Leucine 1.473mg 0.419mg 0%
Lysine 0.338mg 0.424mg 0%
Methionine 0.252mg 0.11mg 0%
Phenylalanine 0.59mg 0.31mg 0%
Valine 0.607mg 0.392mg 0%
Fructose 0.07g 0%

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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more ProteinProtein +84.9%
Contains more CarbsCarbs +47%
Contains more WaterWater +74.7%
Contains more FatsFats +662.1%

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +935.8%
Contains more Poly. FatPolyunsaturated fat +425%

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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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.