Cheese vs Popcorn
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Popcorn, microwave, regular (butter) flavor, made with palm oil is higher in more vitamins & minerals
Calories (kcal)
Cheese 366
Popcorn 535
Protein (g)
Cheese 18.1
Popcorn 8.38
Carbs (g)
Cheese 4.78
Popcorn 57.3
Fat (g)
Cheese 30.7
Popcorn 30.2
Fiber (g)
Cheese 0
Popcorn 10.0
Quick answers
Which has more protein?
Cheese, pasteurized process, American, fortified with vitamin D — 18.1g vs 8.38g per 100g.
Which has fewer calories?
Cheese, pasteurized process, American, fortified with vitamin D — 366 vs 535 kcal per 100g.
Which is more nutrient-dense?
Popcorn, microwave, regular (butter) flavor, made with palm oil scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cheese | Popcorn | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 366 kcal | 535 kcal | -32% |
| Macronutrients | |||
| Water | 39.6 g | 0.900 g | +4301% |
| Protein | 18.1 g | 8.38 g | +116% |
| Total lipid (fat) | 30.7 g | 30.2 g | +2% |
| Carbohydrate, by difference | 4.78 g | 57.3 g | -92% |
| Fiber, total dietary | 0 g | 10.0 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 18.1 g | 14.6 g | +24% |
| Fatty acids, total monounsaturated | 8.24 g | 10.5 g | -22% |
| Fatty acids, total trans | 1.14 g | 0.853 g | +34% |
| Cholesterol | 100 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.015 mg | 0.047 mg | -68% |
| Riboflavin (Vitamin B2) | 0.234 mg | 0.060 mg | +290% |
| Niacin (Vitamin B3) | 0.076 mg | 1.62 mg | -95% |
| Pantothenic acid (Vitamin B5) | 0.403 mg | 0.201 mg | +100% |
| Vitamin B-6 — Pyridoxine | 0.054 mg | 0.310 mg | -83% |
| Biotin (Vitamin B7) | 8.00 ug | 15.0 ug | -47% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 19.2 mg | 15.4 mg | +25% |
| Vitamin B-12 — Cobalamin | 1.50 ug | 0 ug | |
| Vitamin A, RAE | 317 ug | 9.00 ug | +3422% |
| Carotene, beta | 49.0 ug | 50.0 ug | -2% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.800 mg | 2.91 mg | -73% |
| Vitamin D (D2 + D3) | 7.50 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 14.1 ug | — | |
| Minerals | |||
| Calcium, Ca | 1045 mg | 23.0 mg | +4443% |
| Iron, Fe | 0.630 mg | 2.06 mg | -69% |
| Magnesium, Mg | 26.0 mg | 110 mg | -76% |
| Phosphorus, P | 641 mg | 275 mg | +133% |
| Potassium, K | 132 mg | 393 mg | -66% |
| Sodium, Na | 1671 mg | 763 mg | +119% |
| Zinc, Zn | 2.49 mg | 2.32 mg | +7% |
| Copper, Cu | 0.046 mg | 0.204 mg | -77% |
| Manganese, Mn | 0.041 mg | 0.772 mg | -95% |
| Selenium, Se | 20.2 ug | 5.90 ug | +242% |
| Other Nutrients | |||
| Energy | 1531 kj | 2237 kj | -32% |
| Ash | 6.78 g | 3.23 g | +110% |
| Total Sugars | 2.26 g | 0.300 g | +653% |
| Sucrose | 0 g | 0.300 g | -100% |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 2.15 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.110 g | 0 g | |
| Starch | — | 45.5 g | |
| Fluoride, F | 35.0 ug | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 15.0 ug | -47% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | 15.0 ug | -47% |
| Betaine | 2.70 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 313 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 7.00 ug | 111 ug | -94% |
| Vitamin A, IU | 1131 IU | 182 IU | +521% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 21.0 ug | 1115 ug | -98% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.140 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.130 mg | 6.58 mg | -98% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.040 mg | 0.240 mg | -83% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | 2.54 mg | -99% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.020 mg | 0.340 mg | -94% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.030 mg | 4.15 mg | -99% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.080 mg | 1.46 mg | -95% |
| Vitamin D (D2 + D3 — total) | 301 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 7.50 ug | — | |
| Vitamin K1 — Phylloquinone | 3.70 ug | 4.30 ug | -14% |
| SFA 4:0 (Butyric acid) | 0.615 g | 0.003 g | +20400% |
| SFA 6:0 (Caproic acid) | 0.509 g | 0.001 g | +50800% |
| SFA 8:0 (Caprylic acid) | 0.332 g | 0.013 g | +2454% |
| SFA 10:0 (Capric acid) | 0.802 g | 0.030 g | +2573% |
| SFA 12:0 (Lauric acid) | 0.884 g | 0.063 g | +1303% |
| SFA 14:0 (Myristic acid) | 2.94 g | 0.298 g | +886% |
| SFA 15:0 (Pentadecanoic acid) | 0.311 g | 0.015 g | +1973% |
| SFA 16:0 (Palmitic acid) | 8.16 g | 12.6 g | -35% |
| SFA 17:0 (Margaric acid) | 0.190 g | 0.030 g | +533% |
| SFA 18:0 (Stearic acid) | 3.22 g | 1.35 g | +139% |
| SFA 20:0 (Arachidic acid) | 0.047 g | 0.106 g | -56% |
| SFA 22:0 (Behenic acid) | 0.021 g | 0.022 g | -5% |
| SFA 24:0 (Lignoceric acid) | 0.009 g | 0.024 g | -63% |
| MUFA 14:1 (Myristoleic acid) | 0.245 g | 0.001 g | +24400% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.500 g | 0.042 g | +1090% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.394 g | 0.042 g | +838% |
| MUFA 17:1 (Heptadecenoic acid) | 0.061 g | 0.007 g | +771% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.20 g | 0.273 g | +2539% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.36 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.224 g | 0.052 g | +331% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.29 g | 4.12 g | -69% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.00 g | 4.10 g | -76% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.790 g | 3.51 g | -78% |
| PUFA 18:2 CLAs | 0.018 g | 0.012 g | +50% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.138 g | 0.012 g | +1050% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.137 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | 0.012 g | -92% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.007 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.009 g | 0.001 g | +800% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.034 g | 0.003 g | +1033% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.003 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.033 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.045 g | 0.005 g | +800% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.012 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.008 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.021 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.006 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.950 g | 0.273 g | +248% |
| TFA 16:1 t | 0.106 g | 0 g | |
| TFA 18:1 t | 0.844 g | 0.273 g | +209% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.194 g | 0.127 g | +53% |
| Fatty acids, total trans-polyenoic | 0.194 g | 0.127 g | +53% |
| Phytosterols | — | 0 mg | |
| Stigmasterol | — | 0 mg | |
| Campesterol | — | 0 mg | |
| Beta-sitosterol | — | 0 mg | |
| Tryptophan (EAA) | 0.232 g | 0.061 g | +280% |
| Threonine (EAA) | 0.772 g | 0.327 g | +136% |
| Isoleucine (EAA, BCAA) | 0.938 g | 0.312 g | +201% |
| Leucine (EAA, BCAA) | 1.72 g | 1.07 g | +61% |
| Lysine (EAA) | 1.52 g | 0.244 g | +521% |
| Methionine (EAA) | 0.475 g | 0.182 g | +161% |
| Cystine (conditionally essential) | 0.110 g | 0.157 g | -30% |
| Phenylalanine (EAA) | 0.939 g | 0.426 g | +120% |
| Tyrosine (conditionally essential) | 0.916 g | 0.353 g | +159% |
| Valine (EAA, BCAA) | 1.19 g | 0.439 g | +170% |
| Arginine (conditionally essential) | 0.518 g | 0.432 g | +20% |
| Histidine (EAA) | 0.546 g | 0.265 g | +106% |
| Alanine | 0.613 g | 0.651 g | -6% |
| Aspartic acid | 1.55 g | 0.604 g | +157% |
| Glutamic acid | 4.07 g | 1.63 g | +150% |
| Glycine (conditionally essential) | 0.359 g | 0.356 g | +1% |
| Proline (conditionally essential) | 1.79 g | 0.758 g | +136% |
| Serine | 1.09 g | 0.413 g | +165% |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | — | 0.400 mcg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cheese, pasteurized process, American, fortified with vitamin D nutrition facts Popcorn, microwave, regular (butter) flavor, made with palm oil nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +4443% in Cheese, pasteurized process, American, fortified with vitamin D Vitamin A, RAE +3422% in Cheese, pasteurized process, American, fortified with vitamin D Riboflavin (Vitamin B2) +290% in Cheese, pasteurized process, American, fortified with vitamin D Selenium, Se +242% in Cheese, pasteurized process, American, fortified with vitamin D
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