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  6. Popcorn vs. Raisin Bran Cereal

Popcorn vs. Raisin Bran Cereal — In-Depth Nutrition Comparison

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How are popcorn and raisin Bran Cereal different?

  • Raisin Bran Cereal is higher than popcorn in iron, vitamin B12, folate, selenium, vitamin B6, vitamin B2, vitamin B1, vitamin B3, zinc, and copper.
  • Raisin Bran Cereal covers your daily need for iron 151% more than popcorn.

Snacks, popcorn, air-popped and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal types were used in this article.

Infographic

Popcorn vs Raisin Bran Cereal 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 97% 9.9% 48% 572% 169% 173% 145% 61% 0% 211%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +66%
Contains more IronIron +378.1%
Contains more CopperCopper +93.9%
Contains more ZincZinc +106.5%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~136mg
~equal in Phosphorus ~339mg

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 0% 38% 84% 3.6% 158% 166% 159% 0% 196% 316% 0.75% 254%
Contains more Vitamin EVitamin E +61.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +2430%
Contains more Vitamin B1Vitamin B1 +505.8%
Contains more Vitamin B2Vitamin B2 +767.5%
Contains more Vitamin B3Vitamin B3 +267%
Contains more Vitamin B6Vitamin B6 +441.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +993.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Popcorn Raisin Bran Cereal DV% diff.
Iron 3.19mg 15.25mg 151%
Vitamin B12 0µg 2.53µg 105%
Folate 31µg 339µg 77%
Selenium 0µg 38.6µg 70%
Vitamin B6 0.157mg 0.85mg 53%
Vitamin B2 0.083mg 0.72mg 49%
Manganese 1.113mg 48%
Vitamin B1 0.104mg 0.63mg 44%
Vitamin B3 2.308mg 8.47mg 39%
Zinc 3.08mg 6.36mg 30%
Copper 0.262mg 0.508mg 27%
Vitamin A 10µg 253µg 27%
Starch 54.4g 22%
Sodium 8mg 466mg 20%
Fiber 14.5g 10.2g 17%
Vitamin D* 0 IU 102 IU 13%
Vitamin D 0µg 2.5µg 13%
Protein 12.94g 7.63g 11%
Vitamin B5 0.51mg 10%
Polyunsaturated fat 2.318g 0.908g 9%
Potassium 329mg 546mg 6%
Fats 4.54g 1.87g 4%
Calcium 7mg 33mg 3%
Phosphorus 358mg 339mg 3%
Calories 387kcal 342kcal 2%
Magnesium 144mg 136mg 2%
Carbs 77.78g 80.37g 1%
Vitamin E 0.29mg 0.18mg 1%
Vitamin K 1.2µg 0.3µg 1%
Choline 21.2mg 24.1mg 1%
Saturated fat 0.637g 0.424g 1%
Monounsaturated fat 0.95g 0.357g 1%
Protein per 100 calories 3.3g 2.2g N/A
Calories per 10 g protein 299kcal 448kcal N/A
Weight per 100 calories 26g 29g N/A
Unsaturated / Saturated Fat ratio 5.1 3 N/A
Net carbs 63.28g 70.17g N/A
Sugar 0.87g 33.04g 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%

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
8% 2% 80% 8% 3%
Protein: 7.63 g
Fats: 1.87 g
Carbs: 80.37 g
Water: 7.5 g
Other: 2.63 g
Contains more ProteinProtein +69.6%
Contains more FatsFats +142.8%
Contains more WaterWater +125.9%
~equal in Carbs ~80.37g

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
25% 21% 54%
Saturated fat: Sat. Fat 0.424 g
Monounsaturated fat: Mono. Fat 0.357 g
Polyunsaturated fat: Poly. Fat 0.908 g
Contains more Mono. FatMonounsaturated fat +166.1%
Contains more Poly. FatPolyunsaturated fat +155.3%
Contains less Sat. FatSaturated fat -33.4%

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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. Raisin Bran Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172996/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.