Snacks vs Popcorn
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Snacks, popcorn, microwave, 94% fat free is higher in more vitamins & minerals
Calories (kcal)
Snacks 402
Popcorn 535
Protein (g)
Snacks 10.7
Popcorn 8.38
Carbs (g)
Snacks 76.0
Popcorn 57.3
Fat (g)
Snacks 6.10
Popcorn 30.2
Fiber (g)
Snacks 13.6
Popcorn 10.0
Quick answers
Which has more protein?
Snacks, popcorn, microwave, 94% fat free — 10.7g vs 8.38g per 100g.
Which has fewer calories?
Snacks, popcorn, microwave, 94% fat free — 402 vs 535 kcal per 100g.
Which is more nutrient-dense?
Snacks, popcorn, microwave, 94% fat free 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 | Snacks | Popcorn | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 402 kcal | 535 kcal | -25% |
| Macronutrients | |||
| Water | 4.22 g | 0.900 g | +369% |
| Protein | 10.7 g | 8.38 g | +28% |
| Total lipid (fat) | 6.10 g | 30.2 g | -80% |
| Carbohydrate, by difference | 76.0 g | 57.3 g | +33% |
| Fiber, total dietary | 13.6 g | 10.0 g | +36% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.18 g | 14.6 g | -92% |
| Fatty acids, total monounsaturated | 2.77 g | 10.5 g | -74% |
| Fatty acids, total trans | 0.885 g | 0.853 g | +4% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.070 mg | 0.047 mg | +49% |
| Riboflavin (Vitamin B2) | 0.151 mg | 0.060 mg | +152% |
| Niacin (Vitamin B3) | 2.10 mg | 1.62 mg | +30% |
| Pantothenic acid (Vitamin B5) | — | 0.201 mg | |
| Vitamin B-6 — Pyridoxine | 0.210 mg | 0.310 mg | -32% |
| Biotin (Vitamin B7) | 18.0 ug | 15.0 ug | +20% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 13.0 mg | 15.4 mg | -16% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 13.0 ug | 9.00 ug | +44% |
| Carotene, beta | 75.0 ug | 50.0 ug | +50% |
| Carotene, alpha | 7.00 ug | 6.00 ug | +17% |
| Vitamin E (alpha-tocopherol) | 0.410 mg | 2.91 mg | -86% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 23.0 mg | -39% |
| Iron, Fe | 2.87 mg | 2.06 mg | +39% |
| Magnesium, Mg | 124 mg | 110 mg | +13% |
| Phosphorus, P | 304 mg | 275 mg | +11% |
| Potassium, K | 284 mg | 393 mg | -28% |
| Sodium, Na | 571 mg | 763 mg | -25% |
| Zinc, Zn | 2.80 mg | 2.32 mg | +21% |
| Copper, Cu | 0.262 mg | 0.204 mg | +28% |
| Manganese, Mn | 1.09 mg | 0.772 mg | +41% |
| Selenium, Se | 6.90 ug | 5.90 ug | +17% |
| Other Nutrients | |||
| Energy | 1682 kj | 2237 kj | -25% |
| Ash | 2.91 g | 3.23 g | -10% |
| Total Sugars | 0.650 g | 0.300 g | +117% |
| Sucrose | 0.650 g | 0.300 g | +117% |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 59.8 g | 45.5 g | +31% |
| Fluoride, F | — | 0 ug | |
| Folic acid (Vitamin B9 — synthetic) | 18.0 ug | 15.0 ug | +20% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 18.0 ug | 15.0 ug | +20% |
| Betaine | 0.300 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 160 ug | 111 ug | +44% |
| Vitamin A, IU | 264 IU | 182 IU | +45% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1259 ug | 1115 ug | +13% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | 0.140 mg | -86% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 4.26 mg | 6.58 mg | -35% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.900 mg | 0.240 mg | +275% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.320 mg | 2.54 mg | -87% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.340 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.370 mg | 4.15 mg | -91% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.110 mg | 1.46 mg | -92% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.10 ug | 4.30 ug | -74% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 8.50 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 g | 0.013 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.030 g | -100% |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.063 g | -97% |
| SFA 14:0 (Myristic acid) | 0.008 g | 0.298 g | -97% |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | 0.015 g | -93% |
| SFA 16:0 (Palmitic acid) | 0.738 g | 12.6 g | -94% |
| SFA 17:0 (Margaric acid) | 0.006 g | 0.030 g | -80% |
| SFA 18:0 (Stearic acid) | 0.380 g | 1.35 g | -72% |
| SFA 20:0 (Arachidic acid) | 0.024 g | 0.106 g | -77% |
| SFA 22:0 (Behenic acid) | 0.015 g | 0.022 g | -32% |
| SFA 24:0 (Lignoceric acid) | 0.010 g | 0.024 g | -58% |
| 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) | 0.006 g | 0.042 g | -86% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.006 g | 0.042 g | -86% |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | 0.007 g | -71% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.75 g | 0.273 g | +906% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.93 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.012 g | 0.052 g | -77% |
| 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) | 0.001 g | 0 g | |
| Fatty acids, total polyunsaturated | 2.22 g | 4.12 g | -46% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.16 g | 4.10 g | -47% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.09 g | 3.51 g | -40% |
| PUFA 18:2 CLAs | 0 g | 0.012 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.055 g | 0.012 g | +358% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.055 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.012 g | -100% |
| 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 | -100% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.003 g | -100% |
| 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 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 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 | 0.817 g | 0.273 g | +199% |
| TFA 16:1 t | 0 g | 0 g | = |
| TFA 18:1 t | 0.817 g | 0.273 g | +199% |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.068 g | 0.127 g | -46% |
| Fatty acids, total trans-polyenoic | 0.068 g | 0.127 g | -46% |
| Phytosterols | — | 0 mg | |
| Stigmasterol | — | 0 mg | |
| Campesterol | — | 0 mg | |
| Beta-sitosterol | — | 0 mg | |
| Tryptophan (EAA) | 0.077 g | 0.061 g | +26% |
| Threonine (EAA) | 0.372 g | 0.327 g | +14% |
| Isoleucine (EAA, BCAA) | 0.388 g | 0.312 g | +24% |
| Leucine (EAA, BCAA) | 1.48 g | 1.07 g | +39% |
| Lysine (EAA) | 0.349 g | 0.244 g | +43% |
| Methionine (EAA) | 0.199 g | 0.182 g | +9% |
| Cystine (conditionally essential) | 0.184 g | 0.157 g | +17% |
| Phenylalanine (EAA) | 0.529 g | 0.426 g | +24% |
| Tyrosine (conditionally essential) | 0.404 g | 0.353 g | +14% |
| Valine (EAA, BCAA) | 0.520 g | 0.439 g | +18% |
| Arginine (conditionally essential) | 0.307 g | 0.432 g | -29% |
| Histidine (EAA) | 0.241 g | 0.265 g | -9% |
| Alanine | 0.800 g | 0.651 g | +23% |
| Aspartic acid | 0.804 g | 0.604 g | +33% |
| Glutamic acid | 2.12 g | 1.63 g | +30% |
| Glycine (conditionally essential) | 0.338 g | 0.356 g | -5% |
| Proline (conditionally essential) | 0.749 g | 0.758 g | -1% |
| Serine | 0.500 g | 0.413 g | +21% |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 2.60 mg | — | |
| Choline from phosphatidylcholine | 4.90 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 5.40 mg | — | |
| Total Choline | 13.0 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.
Snacks, popcorn, microwave, 94% fat free nutrition facts Popcorn, microwave, regular (butter) flavor, made with palm oil nutrition facts Compare other foods →
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