Oil 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)

Oil 892
Popcorn 535

Protein (g)

Oil 0
Popcorn 8.38

Carbs (g)

Oil 0
Popcorn 57.3

Fat (g)

Oil 99.1
Popcorn 30.2

Fiber (g)

Oil 0
Popcorn 10.0

Quick answers

Which has more protein?

Popcorn, microwave, regular (butter) flavor, made with palm oil — 8.38g vs 0g per 100g.

Which has fewer calories?

Popcorn, microwave, regular (butter) flavor, made with palm oil — 535 vs 892 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 Oil Popcorn
Energy
Energy 892 kcal 535 kcal
Macronutrients
Water 0.030 g 0.900 g
Protein 0 g 8.38 g
Total lipid (fat) 99.1 g 30.2 g
Carbohydrate, by difference 0 g 57.3 g
Fiber, total dietary 0 g 10.0 g
Fats & Fatty Acids
Fatty acids, total saturated 82.5 g 14.6 g
Fatty acids, total monounsaturated 6.33 g 10.5 g
Fatty acids, total trans 0.028 g 0.853 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0 mg 0.047 mg
Riboflavin (Vitamin B2) 0 mg 0.060 mg
Niacin (Vitamin B3) 0 mg 1.62 mg
Pantothenic acid (Vitamin B5) 0 mg 0.201 mg
Vitamin B-6 — Pyridoxine 0 mg 0.310 mg
Biotin (Vitamin B7) 0 ug 15.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 0.300 mg 15.4 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 9.00 ug
Carotene, beta 0 ug 50.0 ug
Carotene, alpha 0 ug 6.00 ug
Vitamin E (alpha-tocopherol) 0.110 mg 2.91 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug —
Minerals
Calcium, Ca 1.00 mg 23.0 mg
Iron, Fe 0.050 mg 2.06 mg
Magnesium, Mg 0 mg 110 mg
Phosphorus, P 0 mg 275 mg
Potassium, K 0 mg 393 mg
Sodium, Na 0 mg 763 mg
Zinc, Zn 0.020 mg 2.32 mg
Copper, Cu 0 mg 0.204 mg
Manganese, Mn 0 mg 0.772 mg
Selenium, Se 0 ug 5.90 ug
Other Nutrients
Energy 3730 kj 2237 kj
Ash 0.030 g 3.23 g
Total Sugars 0 g 0.300 g
Sucrose — 0.300 g
Glucose — 0 g
Fructose — 0 g
Lactose — 0 g
Maltose — 0 g
Galactose — 0 g
Starch — 45.5 g
Fluoride, F — 0 ug
Folic acid (Vitamin B9 — synthetic) 0 ug 15.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 0 ug 15.0 ug
Vitamin B-12, added 0 ug 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug 111 ug
Vitamin A, IU 0 IU 182 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 0 ug 1115 ug
Vitamin E, added 0 mg 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.600 mg 0.140 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0 mg 6.58 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.180 mg 0.240 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 2.17 mg 2.54 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0.130 mg 0.340 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0.360 mg 4.15 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0.250 mg 1.46 mg
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 0.600 ug 4.30 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
SFA 4:0 (Butyric acid) 0.009 g 0.003 g
SFA 6:0 (Caproic acid) 0.477 g 0.001 g
SFA 8:0 (Caprylic acid) 6.80 g 0.013 g
SFA 10:0 (Capric acid) 5.39 g 0.030 g
SFA 12:0 (Lauric acid) 41.8 g 0.063 g
SFA 14:0 (Myristic acid) 16.7 g 0.298 g
SFA 15:0 (Pentadecanoic acid) 0.015 g 0.015 g
SFA 16:0 (Palmitic acid) 8.64 g 12.6 g
SFA 17:0 (Margaric acid) 0.009 g 0.030 g
SFA 18:0 (Stearic acid) 2.52 g 1.35 g
SFA 20:0 (Arachidic acid) 0.076 g 0.106 g
SFA 22:0 (Behenic acid) 0.019 g 0.022 g
SFA 24:0 (Lignoceric acid) 0.031 g 0.024 g
MUFA 14:1 (Myristoleic acid) 0 g 0.001 g
MUFA 15:1 (Pentadecenoic acid) 0 g 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.016 g 0.042 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.016 g 0.042 g
MUFA 17:1 (Heptadecenoic acid) 0 g 0.007 g
MUFA 18:1 (Omega-9, Oleic acid family) 6.27 g 0.273 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) 6.25 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.041 g 0.052 g
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 1.70 g 4.12 g
PUFA 18:2 (Omega-6, Linoleic acid) 1.68 g 4.10 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 1.68 g 3.51 g
PUFA 18:2 CLAs 0 g 0.012 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.019 g 0.012 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.019 g —
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g 0.012 g
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 g 0.001 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) 0 g 0.003 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) 0 g 0.003 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) 0 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g 0.005 g
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 g 0 g
Fatty acids, total trans-monoenoic 0.021 g 0.273 g
TFA 16:1 t 0 g 0 g
TFA 18:1 t 0.021 g 0.273 g
TFA 22:1 t 0 g 0 g
TFA 18:2 t not further defined 0.007 g 0.127 g
Fatty acids, total trans-polyenoic 0.007 g 0.127 g
Phytosterols 86.0 mg 0 mg
Stigmasterol — 0 mg
Campesterol — 0 mg
Beta-sitosterol — 0 mg
Tryptophan (EAA) 0 g 0.061 g
Threonine (EAA) 0 g 0.327 g
Isoleucine (EAA, BCAA) 0 g 0.312 g
Leucine (EAA, BCAA) 0 g 1.07 g
Lysine (EAA) 0 g 0.244 g
Methionine (EAA) 0 g 0.182 g
Cystine (conditionally essential) 0 g 0.157 g
Phenylalanine (EAA) 0 g 0.426 g
Tyrosine (conditionally essential) 0 g 0.353 g
Valine (EAA, BCAA) 0 g 0.439 g
Arginine (conditionally essential) 0 g 0.432 g
Histidine (EAA) 0 g 0.265 g
Alanine 0 g 0.651 g
Aspartic acid 0 g 0.604 g
Glutamic acid 0 g 1.63 g
Glycine (conditionally essential) 0 g 0.356 g
Proline (conditionally essential) 0 g 0.758 g
Serine 0 g 0.413 g
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.

Oil, coconut nutrition facts Popcorn, microwave, regular (butter) flavor, made with palm oil nutrition facts Compare other foods →

Dig deeper — biggest differences

Protein -100% in Oil, coconut Fiber, total dietary -100% in Oil, coconut Thiamin (Vitamin B1) -100% in Oil, coconut Riboflavin (Vitamin B2) -100% in Oil, coconut

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