Which has more protein, WENDY'S, french fries or Popcorn, microwave, regular (butter) flavor, made with palm oil?

Popcorn, microwave, regular (butter) flavor, made with palm oil has more protein at 8.38g per 100g, compared to 3.73g for WENDY'S, french fries.

Which has more calories, WENDY'S, french fries or Popcorn, microwave, regular (butter) flavor, made with palm oil?

Popcorn, microwave, regular (butter) flavor, made with palm oil has more calories at 535 kcal per 100g, compared to 301 kcal for WENDY'S, french fries.

Is WENDY'S, french fries healthier than Popcorn, microwave, regular (butter) flavor, made with palm oil?

Based on vitamin and mineral density, Popcorn, microwave, regular (butter) flavor, made with palm oil scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

WENDY'S 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)

WENDY'S 301

Popcorn 535

Protein (g)

WENDY'S 3.73

Popcorn 8.38

Carbs (g)

WENDY'S 39.7

Popcorn 57.3

Fat (g)

WENDY'S 14.1

Popcorn 30.2

Fiber (g)

WENDY'S 4.00

Popcorn 10.0

Quick answers

Which has more protein?

Popcorn, microwave, regular (butter) flavor, made with palm oil — 8.38g vs 3.73g per 100g.

Which has fewer calories?

WENDY'S, french fries — 301 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	WENDY'S	Popcorn	Diff
Energy
Energy	301 kcal	535 kcal	-44%
Macronutrients
Water	40.6 g	0.900 g	+4413%
Protein	3.73 g	8.38 g	-55%
Total lipid (fat)	14.1 g	30.2 g	-53%
Carbohydrate, by difference	39.7 g	57.3 g	-31%
Fiber, total dietary	4.00 g	10.0 g	-60%
Fats & Fatty Acids
Fatty acids, total saturated	2.79 g	14.6 g	-81%
Fatty acids, total monounsaturated	3.19 g	10.5 g	-70%
Fatty acids, total trans	0.062 g	0.853 g	-93%
Cholesterol	—	0 mg
Vitamins
Vitamin C, total ascorbic acid	3.80 mg	0 mg
Thiamin (Vitamin B1)	0.157 mg	0.047 mg	+234%
Riboflavin (Vitamin B2)	0.053 mg	0.060 mg	-12%
Niacin (Vitamin B3)	3.01 mg	1.62 mg	+86%
Pantothenic acid (Vitamin B5)	0.630 mg	0.201 mg	+213%
Vitamin B-6 — Pyridoxine	0.387 mg	0.310 mg	+25%
Biotin (Vitamin B7)	—	15.0 ug
Folate, total (Vitamin B9)	—	0 ug
Choline, total	33.0 mg	15.4 mg	+114%
Vitamin B-12 — Cobalamin	—	0 ug
Vitamin A, RAE	—	9.00 ug
Carotene, beta	—	50.0 ug
Carotene, alpha	—	6.00 ug
Vitamin E (alpha-tocopherol)	2.00 mg	2.91 mg	-31%
Vitamin D (D2 + D3)	—	0 ug
Minerals
Calcium, Ca	16.0 mg	23.0 mg	-30%
Iron, Fe	0.930 mg	2.06 mg	-55%
Magnesium, Mg	33.0 mg	110 mg	-70%
Phosphorus, P	126 mg	275 mg	-54%
Potassium, K	625 mg	393 mg	+59%
Sodium, Na	219 mg	763 mg	-71%
Zinc, Zn	0.540 mg	2.32 mg	-77%
Copper, Cu	0.159 mg	0.204 mg	-22%
Manganese, Mn	0.271 mg	0.772 mg	-65%
Selenium, Se	0.800 ug	5.90 ug	-86%
Other Nutrients
Energy	1258 kj	2237 kj	-44%
Ash	1.83 g	3.23 g	-43%
Total Sugars	0.400 g	0.300 g	+33%
Sucrose	0 g	0.300 g	-100%
Glucose	0.400 g	0 g
Fructose	0 g	0 g	=
Lactose	0 g	0 g	=
Maltose	0 g	0 g	=
Galactose	0 g	0 g	=
Starch	35.2 g	45.5 g	-23%
Fluoride, F	—	0 ug
Folic acid (Vitamin B9 — synthetic)	—	15.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents)	—	15.0 ug
Betaine	0.400 mg	—
Vitamin B-12, added	—	0 ug
Retinol	—	0 ug
Beta-carotene (Provitamin A)	—	111 ug
Vitamin A, IU	—	182 IU
Beta-cryptoxanthin (Provitamin A)	—	0 ug
Lycopene	—	1115 ug
Vitamin E, added	—	0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0.110 mg	0.140 mg	-21%
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	7.44 mg	6.58 mg	+13%
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	2.38 mg	0.240 mg	+892%
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0 mg	2.54 mg	-100%
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	0.340 mg	-100%
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0.020 mg	4.15 mg	-100%
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0.090 mg	1.46 mg	-94%
Vitamin D (D2 + D3 — total)	—	0 IU
Vitamin K1 — Phylloquinone	6.40 ug	4.30 ug	+49%
Vitamin K (Dihydrophylloquinone — K1 reduced form)	21.5 ug	—
SFA 4:0 (Butyric acid)	0.137 g	0.003 g	+4467%
SFA 6:0 (Caproic acid)	0 g	0.001 g	-100%
SFA 8:0 (Caprylic acid)	0.033 g	0.013 g	+154%
SFA 10:0 (Capric acid)	0.022 g	0.030 g	-27%
SFA 12:0 (Lauric acid)	0.003 g	0.063 g	-95%
SFA 14:0 (Myristic acid)	0.032 g	0.298 g	-89%
SFA 15:0 (Pentadecanoic acid)	0.004 g	0.015 g	-73%
SFA 16:0 (Palmitic acid)	1.77 g	12.6 g	-86%
SFA 17:0 (Margaric acid)	0.014 g	0.030 g	-53%
SFA 18:0 (Stearic acid)	0.675 g	1.35 g	-50%
SFA 20:0 (Arachidic acid)	0.049 g	0.106 g	-54%
SFA 22:0 (Behenic acid)	0.036 g	0.022 g	+64%
SFA 24:0 (Lignoceric acid)	0.018 g	0.024 g	-25%
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)	0.026 g	0.042 g	-38%
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis)	0.026 g	0.042 g	-38%
MUFA 17:1 (Heptadecenoic acid)	0.007 g	0.007 g	=
MUFA 18:1 (Omega-9, Oleic acid family)	3.12 g	0.273 g	+1044%
MUFA 18:1 c (Omega-9, Oleic acid — cis)	3.11 g	—
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.032 g	0.052 g	-38%
MUFA 22:1 (Omega-9, Erucic acid family)	0.003 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)	0.003 g	0 g
Fatty acids, total polyunsaturated	7.46 g	4.12 g	+81%
PUFA 18:2 (Omega-6, Linoleic acid)	6.77 g	4.10 g	+65%
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	6.71 g	3.51 g	+91%
PUFA 18:2 CLAs	0.019 g	0.012 g	+58%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.672 g	0.012 g	+5500%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.639 g	—
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0.033 g	0.012 g	+175%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.005 g	0.001 g	+400%
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)	0.005 g	0.005 g	=
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.001 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	0.018 g	0.273 g	-93%
TFA 16:1 t	0 g	0 g	=
TFA 18:1 t	0.017 g	0.273 g	-94%
TFA 22:1 t	0.001 g	0 g
TFA 18:2 t not further defined	0.043 g	0.127 g	-66%
Fatty acids, total trans-polyenoic	0.043 g	0.127 g	-66%
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.

WENDY'S, french fries nutrition facts Popcorn, microwave, regular (butter) flavor, made with palm oil nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +234% in WENDY'S, french fries Pantothenic acid (Vitamin B5) +213% in WENDY'S, french fries Choline, total +114% in WENDY'S, french fries Niacin (Vitamin B3) +86% in WENDY'S, french fries

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