Macaroni and 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)
Macaroni and 164
Popcorn 535
Protein (g)
Macaroni and 6.68
Popcorn 8.38
Carbs (g)
Macaroni and 23.1
Popcorn 57.3
Fat (g)
Macaroni and 4.99
Popcorn 30.2
Fiber (g)
Macaroni and 1.20
Popcorn 10.0
Quick answers
Which has more protein?
Popcorn, microwave, regular (butter) flavor, made with palm oil — 8.38g vs 6.68g per 100g.
Which has fewer calories?
Macaroni and cheese, box mix with cheese sauce, prepared — 164 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 | Macaroni and cheese | Popcorn | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 164 kcal | 535 kcal | -69% |
| Macronutrients | |||
| Water | 63.6 g | 0.900 g | +6966% |
| Protein | 6.68 g | 8.38 g | -20% |
| Total lipid (fat) | 4.99 g | 30.2 g | -83% |
| Carbohydrate, by difference | 23.1 g | 57.3 g | -60% |
| Fiber, total dietary | 1.20 g | 10.0 g | -88% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.64 g | 14.6 g | -89% |
| Fatty acids, total monounsaturated | 2.22 g | 10.5 g | -79% |
| Fatty acids, total trans | 0.092 g | 0.853 g | -89% |
| Cholesterol | 8.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.155 mg | 0.047 mg | +230% |
| Riboflavin (Vitamin B2) | 0.090 mg | 0.060 mg | +50% |
| Niacin (Vitamin B3) | 1.15 mg | 1.62 mg | -29% |
| Pantothenic acid (Vitamin B5) | 0.415 mg | 0.201 mg | +106% |
| Vitamin B-6 — Pyridoxine | 0.025 mg | 0.310 mg | -92% |
| Biotin (Vitamin B7) | — | 15.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 15.4 mg | |
| Vitamin B-12 — Cobalamin | 0.270 ug | 0 ug | |
| Vitamin A, RAE | 22.0 ug | 9.00 ug | +144% |
| Carotene, beta | — | 50.0 ug | |
| Carotene, alpha | — | 6.00 ug | |
| Vitamin E (alpha-tocopherol) | 0.540 mg | 2.91 mg | -81% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 85.0 mg | 23.0 mg | +270% |
| Iron, Fe | 1.17 mg | 2.06 mg | -43% |
| Magnesium, Mg | 15.0 mg | 110 mg | -86% |
| Phosphorus, P | 234 mg | 275 mg | -15% |
| Potassium, K | 80.0 mg | 393 mg | -80% |
| Sodium, Na | 460 mg | 763 mg | -40% |
| Zinc, Zn | 0.650 mg | 2.32 mg | -72% |
| Copper, Cu | 0.067 mg | 0.204 mg | -67% |
| Manganese, Mn | 0.224 mg | 0.772 mg | -71% |
| Selenium, Se | — | 5.90 ug | |
| Other Nutrients | |||
| Energy | 686 kj | 2237 kj | -69% |
| Ash | 1.64 g | 3.23 g | -49% |
| Total Sugars | 1.57 g | 0.300 g | +423% |
| Sucrose | 0.010 g | 0.300 g | -97% |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 1.30 g | 0 g | |
| Maltose | 0.270 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 19.4 g | 45.5 g | -57% |
| Fluoride, F | — | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | — | 15.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 15.0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 22.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | — | 111 ug | |
| Vitamin A, IU | 72.0 IU | 182 IU | -60% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 1115 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | 0.140 mg | -86% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.05 mg | 6.58 mg | -84% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.050 mg | 0.240 mg | -79% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.020 mg | 2.54 mg | -99% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.180 mg | 0.340 mg | -47% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 4.15 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.110 mg | 1.46 mg | -92% |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 4.30 ug | |
| SFA 4:0 (Butyric acid) | 0.045 g | 0.003 g | +1400% |
| SFA 6:0 (Caproic acid) | 0.033 g | 0.001 g | +3200% |
| SFA 8:0 (Caprylic acid) | 0.028 g | 0.013 g | +115% |
| SFA 10:0 (Capric acid) | 0.059 g | 0.030 g | +97% |
| SFA 12:0 (Lauric acid) | 0.066 g | 0.063 g | +5% |
| SFA 14:0 (Myristic acid) | 0.218 g | 0.298 g | -27% |
| SFA 15:0 (Pentadecanoic acid) | 0.024 g | 0.015 g | +60% |
| SFA 16:0 (Palmitic acid) | 0.810 g | 12.6 g | -94% |
| SFA 17:0 (Margaric acid) | 0.016 g | 0.030 g | -47% |
| SFA 18:0 (Stearic acid) | 0.299 g | 1.35 g | -78% |
| SFA 20:0 (Arachidic acid) | 0.019 g | 0.106 g | -82% |
| SFA 22:0 (Behenic acid) | 0.011 g | 0.022 g | -50% |
| SFA 24:0 (Lignoceric acid) | 0.006 g | 0.024 g | -75% |
| MUFA 14:1 (Myristoleic acid) | 0.017 g | 0.001 g | +1600% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.043 g | 0.042 g | +2% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.035 g | 0.042 g | -17% |
| MUFA 17:1 (Heptadecenoic acid) | 0.006 g | 0.007 g | -14% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.09 g | 0.273 g | +665% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.03 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.057 g | 0.052 g | +10% |
| 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) | 0.002 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.04 g | 4.12 g | -75% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.786 g | 4.10 g | -81% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.749 g | 3.51 g | -79% |
| PUFA 18:2 CLAs | 0.015 g | 0.012 g | +25% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.230 g | 0.012 g | +1817% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.229 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 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.003 g | 0.001 g | +200% |
| 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) | 0.003 g | 0.005 g | -40% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.012 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 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 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.069 g | 0.273 g | -75% |
| TFA 16:1 t | 0.008 g | 0 g | |
| TFA 18:1 t | 0.061 g | 0.273 g | -78% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.022 g | 0.127 g | -83% |
| Fatty acids, total trans-polyenoic | — | 0.127 g | |
| 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 | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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.
Macaroni and cheese, box mix with cheese sauce, prepared nutrition facts Popcorn, microwave, regular (butter) flavor, made with palm oil nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +270% in Macaroni and cheese, box mix with cheese sauce, prepared Thiamin (Vitamin B1) +230% in Macaroni and cheese, box mix with cheese sauce, prepared Vitamin A, RAE +144% in Macaroni and cheese, box mix with cheese sauce, prepared Pantothenic acid (Vitamin B5) +106% in Macaroni and cheese, box mix with cheese sauce, prepared
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