Cookies 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)
Cookies 464
Popcorn 535
Protein (g)
Cookies 5.35
Popcorn 8.38
Carbs (g)
Cookies 67.3
Popcorn 57.3
Fat (g)
Cookies 19.5
Popcorn 30.2
Fiber (g)
Cookies 1.30
Popcorn 10.0
Quick answers
Which has more protein?
Popcorn, microwave, regular (butter) flavor, made with palm oil — 8.38g vs 5.35g per 100g.
Which has fewer calories?
Cookies, sugar, commercially prepared, regular (includes vanilla) — 464 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 | Cookies | Popcorn | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 464 kcal | 535 kcal | -13% |
| Macronutrients | |||
| Water | 6.29 g | 0.900 g | +599% |
| Protein | 5.35 g | 8.38 g | -36% |
| Total lipid (fat) | 19.5 g | 30.2 g | -35% |
| Carbohydrate, by difference | 67.3 g | 57.3 g | +18% |
| Fiber, total dietary | 1.30 g | 10.0 g | -87% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.67 g | 14.6 g | -47% |
| Fatty acids, total monounsaturated | 6.97 g | 10.5 g | -34% |
| Fatty acids, total trans | 0.490 g | 0.853 g | -43% |
| Cholesterol | 12.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.232 mg | 0.047 mg | +394% |
| Riboflavin (Vitamin B2) | 0.236 mg | 0.060 mg | +293% |
| Niacin (Vitamin B3) | 2.94 mg | 1.62 mg | +82% |
| Pantothenic acid (Vitamin B5) | 0.280 mg | 0.201 mg | +39% |
| Vitamin B-6 — Pyridoxine | 0.068 mg | 0.310 mg | -78% |
| Biotin (Vitamin B7) | 72.0 ug | 15.0 ug | +380% |
| Folate, total (Vitamin B9) | 34.0 ug | 0 ug | |
| Choline, total | 10.8 mg | 15.4 mg | -30% |
| Vitamin B-12 — Cobalamin | 0.190 ug | 0 ug | |
| Vitamin A, RAE | 7.00 ug | 9.00 ug | -22% |
| Carotene, beta | 1.00 ug | 50.0 ug | -98% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 3.07 mg | 2.91 mg | +5% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 23.0 mg | +52% |
| Iron, Fe | 2.24 mg | 2.06 mg | +9% |
| Magnesium, Mg | 13.0 mg | 110 mg | -88% |
| Phosphorus, P | 99.0 mg | 275 mg | -64% |
| Potassium, K | 87.0 mg | 393 mg | -78% |
| Sodium, Na | 385 mg | 763 mg | -50% |
| Zinc, Zn | 0.430 mg | 2.32 mg | -81% |
| Copper, Cu | 0.079 mg | 0.204 mg | -61% |
| Manganese, Mn | 0.307 mg | 0.772 mg | -60% |
| Selenium, Se | 8.20 ug | 5.90 ug | +39% |
| Other Nutrients | |||
| Energy | 1941 kj | 2237 kj | -13% |
| Ash | 1.47 g | 3.23 g | -54% |
| Total Sugars | 27.3 g | 0.300 g | +9003% |
| Sucrose | 25.8 g | 0.300 g | +8483% |
| Glucose | 0.770 g | 0 g | |
| Fructose | 0.610 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.180 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 36.4 g | 45.5 g | -20% |
| Fluoride, F | — | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | 38.0 ug | 15.0 ug | +153% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 95.0 ug | 15.0 ug | +533% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 7.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 1.00 ug | 111 ug | -99% |
| Vitamin A, IU | 27.0 IU | 182 IU | -85% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 38.0 ug | 1115 ug | -97% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.400 mg | 0.140 mg | +186% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 4.58 mg | 6.58 mg | -30% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.71 mg | 0.240 mg | +613% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.90 mg | 2.54 mg | -25% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.21 mg | 0.340 mg | +256% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 2.62 mg | 4.15 mg | -37% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.450 mg | 1.46 mg | -69% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 8.60 ug | 4.30 ug | +100% |
| SFA 4:0 (Butyric acid) | 0 g | 0.003 g | -100% |
| SFA 6:0 (Caproic acid) | 0 g | 0.001 g | -100% |
| SFA 8:0 (Caprylic acid) | 0.009 g | 0.013 g | -31% |
| SFA 10:0 (Capric acid) | 0.015 g | 0.030 g | -50% |
| SFA 12:0 (Lauric acid) | 0.059 g | 0.063 g | -6% |
| SFA 14:0 (Myristic acid) | 0.146 g | 0.298 g | -51% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0.015 g | -47% |
| SFA 16:0 (Palmitic acid) | 5.90 g | 12.6 g | -53% |
| SFA 17:0 (Margaric acid) | 0.020 g | 0.030 g | -33% |
| SFA 18:0 (Stearic acid) | 1.40 g | 1.35 g | +4% |
| SFA 20:0 (Arachidic acid) | 0.065 g | 0.106 g | -39% |
| SFA 22:0 (Behenic acid) | 0.027 g | 0.022 g | +23% |
| SFA 24:0 (Lignoceric acid) | 0.017 g | 0.024 g | -29% |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | 0.001 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.032 g | 0.042 g | -24% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.032 g | 0.042 g | -24% |
| MUFA 17:1 (Heptadecenoic acid) | 0.006 g | 0.007 g | -14% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.90 g | 0.273 g | +2426% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 6.51 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.035 g | 0.052 g | -33% |
| 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 g | 0 g | = |
| Fatty acids, total polyunsaturated | 3.75 g | 4.12 g | -9% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.45 g | 4.10 g | -16% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.34 g | 3.51 g | -5% |
| PUFA 18:2 CLAs | 0.012 g | 0.012 g | = |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.282 g | 0.012 g | +2250% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.267 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.014 g | 0.012 g | +17% |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0.001 g | +100% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.002 g | 0.003 g | -33% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | 0.003 g | -33% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.001 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.010 g | 0.005 g | +100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.388 g | 0.273 g | +42% |
| TFA 16:1 t | 0 g | 0 g | = |
| TFA 18:1 t | 0.388 g | 0.273 g | +42% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.101 g | 0.127 g | -20% |
| Fatty acids, total trans-polyenoic | 0.101 g | 0.127 g | -20% |
| Phytosterols | — | 0 mg | |
| Stigmasterol | — | 0 mg | |
| Campesterol | — | 0 mg | |
| Beta-sitosterol | — | 0 mg | |
| Tryptophan (EAA) | 0.070 g | 0.061 g | +15% |
| Threonine (EAA) | 0.179 g | 0.327 g | -45% |
| Isoleucine (EAA, BCAA) | 0.230 g | 0.312 g | -26% |
| Leucine (EAA, BCAA) | 0.390 g | 1.07 g | -63% |
| Lysine (EAA) | 0.256 g | 0.244 g | +5% |
| Methionine (EAA) | 0.110 g | 0.182 g | -40% |
| Cystine (conditionally essential) | 0.104 g | 0.157 g | -34% |
| Phenylalanine (EAA) | 0.250 g | 0.426 g | -41% |
| Tyrosine (conditionally essential) | 0.175 g | 0.353 g | -50% |
| Valine (EAA, BCAA) | 0.263 g | 0.439 g | -40% |
| Arginine (conditionally essential) | 0.221 g | 0.432 g | -49% |
| Histidine (EAA) | 0.112 g | 0.265 g | -58% |
| Alanine | 0.190 g | 0.651 g | -71% |
| Aspartic acid | 0.310 g | 0.604 g | -49% |
| Glutamic acid | 1.36 g | 1.63 g | -17% |
| Glycine (conditionally essential) | 0.164 g | 0.356 g | -54% |
| Proline (conditionally essential) | 0.469 g | 0.758 g | -38% |
| Serine | 0.298 g | 0.413 g | -28% |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | 4.70 mcg | 0.400 mcg | +1075% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cookies, sugar, commercially prepared, regular (includes vanilla) nutrition facts Popcorn, microwave, regular (butter) flavor, made with palm oil nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +394% in Cookies, sugar, commercially prepared, regular (includes vanilla) Biotin (Vitamin B7) +380% in Cookies, sugar, commercially prepared, regular (includes vanilla) Riboflavin (Vitamin B2) +293% in Cookies, sugar, commercially prepared, regular (includes vanilla) Carotene, alpha -100% in Cookies, sugar, commercially prepared, regular (includes vanilla)
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