Doughnuts 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)
Doughnuts 434
Popcorn 535
Protein (g)
Doughnuts 5.31
Popcorn 8.38
Carbs (g)
Doughnuts 47.1
Popcorn 57.3
Fat (g)
Doughnuts 24.9
Popcorn 30.2
Fiber (g)
Doughnuts 1.70
Popcorn 10.0
Quick answers
Which has more protein?
Popcorn, microwave, regular (butter) flavor, made with palm oil — 8.38g vs 5.31g per 100g.
Which has fewer calories?
Doughnuts, cake-type, plain (includes unsugared, old-fashioned) — 434 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 | Doughnuts | Popcorn | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 434 kcal | 535 kcal | -19% |
| Macronutrients | |||
| Water | 20.8 g | 0.900 g | +2213% |
| Protein | 5.31 g | 8.38 g | -37% |
| Total lipid (fat) | 24.9 g | 30.2 g | -18% |
| Carbohydrate, by difference | 47.1 g | 57.3 g | -18% |
| Fiber, total dietary | 1.70 g | 10.0 g | -83% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 11.1 g | 14.6 g | -24% |
| Fatty acids, total monounsaturated | 8.54 g | 10.5 g | -19% |
| Fatty acids, total trans | — | 0.853 g | |
| Cholesterol | 10.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.390 mg | 0.047 mg | +730% |
| Riboflavin (Vitamin B2) | 0.301 mg | 0.060 mg | +402% |
| Niacin (Vitamin B3) | 2.91 mg | 1.62 mg | +80% |
| Pantothenic acid (Vitamin B5) | 0.377 mg | 0.201 mg | +88% |
| Vitamin B-6 — Pyridoxine | 0.050 mg | 0.310 mg | -84% |
| Biotin (Vitamin B7) | 92.0 ug | 15.0 ug | +513% |
| Folate, total (Vitamin B9) | 76.0 ug | 0 ug | |
| Choline, total | 37.3 mg | 15.4 mg | +142% |
| Vitamin B-12 — Cobalamin | 0.060 ug | 0 ug | |
| Vitamin A, RAE | 4.00 ug | 9.00 ug | -56% |
| Carotene, beta | 1.00 ug | 50.0 ug | -98% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 1.99 mg | 2.91 mg | -32% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 40.0 mg | 23.0 mg | +74% |
| Iron, Fe | 2.53 mg | 2.06 mg | +23% |
| Magnesium, Mg | 17.0 mg | 110 mg | -85% |
| Phosphorus, P | 260 mg | 275 mg | -5% |
| Potassium, K | 134 mg | 393 mg | -66% |
| Sodium, Na | 477 mg | 763 mg | -37% |
| Zinc, Zn | 0.500 mg | 2.32 mg | -78% |
| Copper, Cu | 0.090 mg | 0.204 mg | -56% |
| Manganese, Mn | 0.333 mg | 0.772 mg | -57% |
| Selenium, Se | 10.1 ug | 5.90 ug | +71% |
| Other Nutrients | |||
| Energy | 1815 kj | 2237 kj | -19% |
| Ash | 1.87 g | 3.23 g | -42% |
| Total Sugars | 18.1 g | 0.300 g | +5950% |
| Sucrose | 16.0 g | 0.300 g | +5240% |
| Glucose | 0.670 g | 0 g | |
| Fructose | 0 g | 0 g | = |
| Lactose | 0.930 g | 0 g | |
| Maltose | 0.540 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 25.9 g | 45.5 g | -43% |
| Fluoride, F | — | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | 16.0 ug | 15.0 ug | +7% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 145 ug | 15.0 ug | +867% |
| Betaine | 63.4 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 3.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 111 ug | -100% |
| Vitamin A, IU | 14.0 IU | 182 IU | -92% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 19.0 ug | 1115 ug | -98% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.140 mg | 0.140 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 2.45 mg | 6.58 mg | -63% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.770 mg | 0.240 mg | +221% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.23 mg | 2.54 mg | -52% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.630 mg | 0.340 mg | +85% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 1.49 mg | 4.15 mg | -64% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.200 mg | 1.46 mg | -86% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 9.80 ug | 4.30 ug | +128% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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) | 0.015 g | 0.013 g | +15% |
| SFA 10:0 (Capric acid) | 0.026 g | 0.030 g | -13% |
| SFA 12:0 (Lauric acid) | 0.120 g | 0.063 g | +90% |
| SFA 14:0 (Myristic acid) | 0.244 g | 0.298 g | -18% |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | 0.015 g | -13% |
| SFA 16:0 (Palmitic acid) | 9.44 g | 12.6 g | -25% |
| SFA 17:0 (Margaric acid) | 0.024 g | 0.030 g | -20% |
| SFA 18:0 (Stearic acid) | 1.09 g | 1.35 g | -19% |
| SFA 20:0 (Arachidic acid) | 0.083 g | 0.106 g | -22% |
| SFA 22:0 (Behenic acid) | 0.025 g | 0.022 g | +14% |
| SFA 24:0 (Lignoceric acid) | 0.021 g | 0.024 g | -13% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.001 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.044 g | 0.042 g | +5% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.044 g | 0.042 g | +5% |
| MUFA 17:1 (Heptadecenoic acid) | 0.008 g | 0.007 g | +14% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 8.44 g | 0.273 g | +2993% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 8.39 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.048 g | 0.052 g | -8% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 3.91 g | 4.12 g | -5% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.64 g | 4.10 g | -11% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.57 g | 3.51 g | +2% |
| PUFA 18:2 CLAs | 0.011 g | 0.012 g | -8% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.256 g | 0.012 g | +2033% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.239 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.017 g | 0.012 g | +42% |
| 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) | 0.006 g | 0.001 g | +500% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.001 g | 0.003 g | -67% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | 0.003 g | -67% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.014 g | 0.005 g | +180% |
| 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 | 0.056 g | 0.273 g | -79% |
| TFA 16:1 t | 0 g | 0 g | = |
| TFA 18:1 t | 0.056 g | 0.273 g | -79% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.053 g | 0.127 g | -58% |
| Fatty acids, total trans-polyenoic | 0.053 g | 0.127 g | -58% |
| Phytosterols | — | 0 mg | |
| Stigmasterol | — | 0 mg | |
| Campesterol | — | 0 mg | |
| Beta-sitosterol | — | 0 mg | |
| Tryptophan (EAA) | — | 0.061 g | |
| Threonine (EAA) | — | 0.327 g | |
| Isoleucine (EAA, BCAA) | — | 0.312 g | |
| Leucine (EAA, BCAA) | — | 1.07 g | |
| Lysine (EAA) | — | 0.244 g | |
| Methionine (EAA) | — | 0.182 g | |
| Cystine (conditionally essential) | — | 0.157 g | |
| Phenylalanine (EAA) | — | 0.426 g | |
| Tyrosine (conditionally essential) | — | 0.353 g | |
| Valine (EAA, BCAA) | — | 0.439 g | |
| Arginine (conditionally essential) | — | 0.432 g | |
| Histidine (EAA) | — | 0.265 g | |
| Alanine | — | 0.651 g | |
| Aspartic acid | — | 0.604 g | |
| Glutamic acid | — | 1.63 g | |
| Glycine (conditionally essential) | — | 0.356 g | |
| Proline (conditionally essential) | — | 0.758 g | |
| Serine | — | 0.413 g | |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 2.58 mg | — | |
| Genistein | 2.44 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.00 mg | — | |
| Choline from phosphatidylcholine | 28.0 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 1.10 mg | — | |
| Free Choline | 4.90 mg | — | |
| Total Choline | 37.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 15.2 mcg | 0.400 mcg | +3700% |
| Isoflavones | |||
| Total isoflavones | 5.31 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Doughnuts, cake-type, plain (includes unsugared, old-fashioned) nutrition facts Popcorn, microwave, regular (butter) flavor, made with palm oil nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +730% in Doughnuts, cake-type, plain (includes unsugared, old-fashioned) Biotin (Vitamin B7) +513% in Doughnuts, cake-type, plain (includes unsugared, old-fashioned) Riboflavin (Vitamin B2) +402% in Doughnuts, cake-type, plain (includes unsugared, old-fashioned) Choline, total +142% in Doughnuts, cake-type, plain (includes unsugared, old-fashioned)
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