Garlic bread 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)
Garlic bread 350
Popcorn 535
Protein (g)
Garlic bread 8.36
Popcorn 8.38
Carbs (g)
Garlic bread 41.7
Popcorn 57.3
Fat (g)
Garlic bread 16.6
Popcorn 30.2
Fiber (g)
Garlic bread 2.50
Popcorn 10.0
Quick answers
Which has more protein?
Popcorn, microwave, regular (butter) flavor, made with palm oil — 8.38g vs 8.36g per 100g.
Which has fewer calories?
Garlic bread, frozen — 350 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 | Garlic bread | Popcorn | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 350 kcal | 535 kcal | -35% |
| Macronutrients | |||
| Water | 31.8 g | 0.900 g | +3431% |
| Protein | 8.36 g | 8.38 g | = |
| Total lipid (fat) | 16.6 g | 30.2 g | -45% |
| Carbohydrate, by difference | 41.7 g | 57.3 g | -27% |
| Fiber, total dietary | 2.50 g | 10.0 g | -75% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.28 g | 14.6 g | -64% |
| Fatty acids, total monounsaturated | 4.67 g | 10.5 g | -56% |
| Fatty acids, total trans | 0.240 g | 0.853 g | -72% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.200 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.462 mg | 0.047 mg | +883% |
| Riboflavin (Vitamin B2) | 0.184 mg | 0.060 mg | +207% |
| Niacin (Vitamin B3) | 4.14 mg | 1.62 mg | +156% |
| Pantothenic acid (Vitamin B5) | 0.660 mg | 0.201 mg | +228% |
| Vitamin B-6 — Pyridoxine | 0.083 mg | 0.310 mg | -73% |
| Biotin (Vitamin B7) | 186 ug | 15.0 ug | +1140% |
| Folate, total (Vitamin B9) | 50.0 ug | 0 ug | |
| Choline, total | 8.50 mg | 15.4 mg | -45% |
| Vitamin B-12 — Cobalamin | 0.080 ug | 0 ug | |
| Vitamin A, RAE | 13.0 ug | 9.00 ug | +44% |
| Carotene, beta | 0 ug | 50.0 ug | -100% |
| Carotene, alpha | 0 ug | 6.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 1.18 mg | 2.91 mg | -59% |
| Vitamin D (D2 + D3) | 0.200 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 27.0 mg | 23.0 mg | +17% |
| Iron, Fe | 3.05 mg | 2.06 mg | +48% |
| Magnesium, Mg | 23.0 mg | 110 mg | -79% |
| Phosphorus, P | 87.0 mg | 275 mg | -68% |
| Potassium, K | 103 mg | 393 mg | -74% |
| Sodium, Na | 544 mg | 763 mg | -29% |
| Zinc, Zn | 0.870 mg | 2.32 mg | -62% |
| Copper, Cu | 0.108 mg | 0.204 mg | -47% |
| Manganese, Mn | 0.441 mg | 0.772 mg | -43% |
| Selenium, Se | 16.6 ug | 5.90 ug | +181% |
| Other Nutrients | |||
| Energy | 1464 kj | 2237 kj | -35% |
| Ash | 1.54 g | 3.23 g | -52% |
| Total Sugars | 3.69 g | 0.300 g | +1130% |
| Sucrose | 0 g | 0.300 g | -100% |
| Glucose | 0.420 g | 0 g | |
| Fructose | 0.620 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 2.64 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 34.8 g | 45.5 g | -23% |
| Fluoride, F | — | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | 136 ug | 15.0 ug | +807% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 221 ug | 15.0 ug | +1373% |
| Betaine | 0 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 13.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 111 ug | -100% |
| Vitamin A, IU | 44.0 IU | 182 IU | -76% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 25.0 ug | 1115 ug | -98% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.250 mg | 0.140 mg | +79% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 7.88 mg | 6.58 mg | +20% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 2.63 mg | 0.240 mg | +996% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.390 mg | 2.54 mg | -85% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.740 mg | 0.340 mg | +118% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.430 mg | 4.15 mg | -90% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.180 mg | 1.46 mg | -88% |
| Vitamin D (D2 + D3 — total) | 9.00 IU | 0 IU | |
| Vitamin K1 — Phylloquinone | 29.5 ug | 4.30 ug | +586% |
| SFA 4:0 (Butyric acid) | 0.008 g | 0.003 g | +167% |
| SFA 6:0 (Caproic acid) | 0.006 g | 0.001 g | +500% |
| SFA 8:0 (Caprylic acid) | 0.027 g | 0.013 g | +108% |
| SFA 10:0 (Capric acid) | 0.042 g | 0.030 g | +40% |
| SFA 12:0 (Lauric acid) | 0.652 g | 0.063 g | +935% |
| SFA 14:0 (Myristic acid) | 0.334 g | 0.298 g | +12% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0.015 g | -47% |
| SFA 16:0 (Palmitic acid) | 3.35 g | 12.6 g | -74% |
| SFA 17:0 (Margaric acid) | 0.017 g | 0.030 g | -43% |
| SFA 18:0 (Stearic acid) | 0.737 g | 1.35 g | -45% |
| SFA 20:0 (Arachidic acid) | 0.047 g | 0.106 g | -56% |
| SFA 22:0 (Behenic acid) | 0.036 g | 0.022 g | +64% |
| SFA 24:0 (Lignoceric acid) | 0.015 g | 0.024 g | -38% |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | 0.001 g | +100% |
| 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) | 0.030 g | 0.042 g | -29% |
| MUFA 17:1 (Heptadecenoic acid) | 0.007 g | 0.007 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.88 g | 0.273 g | +1322% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.70 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.735 g | 0.052 g | +1313% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.008 g | 0 g | |
| Fatty acids, total polyunsaturated | 5.44 g | 4.12 g | +32% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.38 g | 4.10 g | +31% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.32 g | 3.51 g | +51% |
| PUFA 18:2 CLAs | 0.011 g | 0.012 g | -8% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.038 g | 0.012 g | +217% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.010 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.029 g | 0.012 g | +142% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | 0.001 g | +300% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | 0.003 g | = |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | 0.003 g | -100% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.003 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.005 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.004 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.185 g | 0.273 g | -32% |
| TFA 16:1 t | 0.002 g | 0 g | |
| TFA 18:1 t | 0.184 g | 0.273 g | -33% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.054 g | 0.127 g | -57% |
| Fatty acids, total trans-polyenoic | 0.054 g | 0.127 g | -57% |
| Phytosterols | — | 0 mg | |
| Stigmasterol | — | 0 mg | |
| Campesterol | — | 0 mg | |
| Beta-sitosterol | — | 0 mg | |
| Tryptophan (EAA) | 0.068 g | 0.061 g | +11% |
| Threonine (EAA) | 0.193 g | 0.327 g | -41% |
| Isoleucine (EAA, BCAA) | 0.235 g | 0.312 g | -25% |
| Leucine (EAA, BCAA) | 0.407 g | 1.07 g | -62% |
| Lysine (EAA) | 0.241 g | 0.244 g | -1% |
| Methionine (EAA) | 0.104 g | 0.182 g | -43% |
| Cystine (conditionally essential) | 0.095 g | 0.157 g | -39% |
| Phenylalanine (EAA) | 0.268 g | 0.426 g | -37% |
| Tyrosine (conditionally essential) | 0.191 g | 0.353 g | -46% |
| Valine (EAA, BCAA) | 0.264 g | 0.439 g | -40% |
| Arginine (conditionally essential) | 0.235 g | 0.432 g | -46% |
| Histidine (EAA) | 0.129 g | 0.265 g | -51% |
| Alanine | 0.221 g | 0.651 g | -66% |
| Aspartic acid | 0.332 g | 0.604 g | -45% |
| Glutamic acid | 1.47 g | 1.63 g | -10% |
| Glycine (conditionally essential) | 0.200 g | 0.356 g | -44% |
| Proline (conditionally essential) | 0.515 g | 0.758 g | -32% |
| Serine | 0.272 g | 0.413 g | -34% |
| 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.
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