Trail mix vs. Popcorn — In-Depth Nutrition Comparison

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Summary of differences between trail mix and popcorn

Popcorn has less copper, vitamin B1, vitamin B3, vitamin B6, potassium, folate, vitamin B2, and vitamin B5 than trail mix.
Trail mix covers your daily need for copper, 80% more than popcorn.
Trail mix has 29 times more sodium than popcorn. While trail mix has 229mg of sodium, popcorn has only 8mg.
The glycemic index of popcorn is higher.

These are the specific foods used in this comparison Snacks, trail mix, regular and Snacks, popcorn, air-popped.

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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.

Trail mix

Popcorn

Contains more CalciumCalcium	+1014.3%
Contains more PotassiumPotassium	+108.2%
Contains more CopperCopper	+276%

Contains less SodiumSodium

-96.5%

~equal in Magnesium ~144mg

~equal in Iron ~3.19mg

~equal in Zinc ~3.08mg

~equal in Phosphorus ~358mg

~equal in Manganese ~1.113mg

~equal in Selenium ~0µg

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.

Trail mix

Popcorn

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+344.2%
Contains more Vitamin B2Vitamin B2	+138.6%
Contains more Vitamin B3Vitamin B3	+104.2%
Contains more Vitamin B5Vitamin B5	+75.5%
Contains more Vitamin B6Vitamin B6	+89.8%
Contains more FolateFolate	+129%

Contains more Vitamin AVitamin A

+900%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.985mg	0.262mg	80%
Fiber		14.5g	58%
Polyunsaturated fat	9.65g	2.318g	49%
Fats	29.4g	4.54g	38%
Vitamin B1	0.462mg	0.104mg	30%
Monounsaturated fat	12.53g	0.95g	29%
Starch		54.4g	22%
Saturated fat	5.55g	0.637g	22%
Vitamin B3	4.712mg	2.308mg	15%
Carbs	44.9g	77.78g	11%
Vitamin B6	0.298mg	0.157mg	11%
Potassium	685mg	329mg	10%
Sodium	229mg	8mg	10%
Folate	71µg	31µg	10%
Vitamin B2	0.198mg	0.083mg	9%
Vitamin B5	0.895mg	0.51mg	8%
Calcium	78mg	7mg	7%
Calories	462kcal	387kcal	4%
Choline		21.2mg	4%
Magnesium	158mg	144mg	3%
Manganese	1.034mg	1.113mg	3%
Protein	13.8g	12.94g	2%
Vitamin C	1.4mg	0mg	2%
Iron	3.05mg	3.19mg	2%
Phosphorus	345mg	358mg	2%
Vitamin E		0.29mg	2%
Zinc	3.22mg	3.08mg	1%
Vitamin A	1µg	10µg	1%
Vitamin K		1.2µg	1%
Protein per 100 calories	3g	3.3g	N/A
Calories per 10 g protein	335kcal	299kcal	N/A
Weight per 100 calories	22g	26g	N/A
Unsaturated / Saturated Fat ratio	4	5.1	N/A
Net carbs	44.9g	63.28g	N/A
Sugar		0.87g	N/A
Tryptophan	0.166mg	0.085mg	0%
Threonine	0.482mg	0.452mg	0%
Isoleucine	0.515mg	0.431mg	0%
Leucine	0.89mg	1.473mg	0%
Lysine	0.515mg	0.338mg	0%
Methionine	0.202mg	0.252mg	0%
Phenylalanine	0.658mg	0.59mg	0%
Valine	0.658mg	0.607mg	0%
Histidine	0.357mg	0.367mg	0%
Fructose		0.07g	0%