Rice VS Pop Corn
A detailed nutritional comparison
Rice
Pop Corn
🎯 Quick Verdict
Popcorn is nutritionally superior to rice due to higher protein and fiber content, making it better for satiety and digestion. Rice, on the other hand, provides more energy due to its higher carbohydrates and is lower in calories, making it great for fueling physical activities or building meals around staple grains.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 130 per cup (cooked) | 55 per cup (air-popped) | ✓ |
| Protein | 2.7g per cup | 1g per cup | ✓ |
| Carbs | 28g per cup | 12g per cup | ✓ |
| Fat | 0.3g per cup | 0.5g per cup | ✓ |
| Fiber | 0.4g per cup | 1.2g per cup | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.09mg per cup | 0.03mg per cup | ✓ |
| Niacin (B3) | 1.47mg per cup | 0.37mg per cup | ✓ |
| Magnesium | 12mg per cup | 24mg per cup | ✓ |
| Iron | 0.2mg per cup | 1.1mg per cup | ✓ |
🏆 Category Winners
Protein
Rice has 2.7g of protein per cup compared to popcorn's 1g.
Fiber
Popcorn contains 1.2g of fiber per cup, which is three times more than rice.
Calories
Popcorn is significantly lower in calories at 55 per cup versus rice's 130 per cup.
Vitamins
Popcorn provides more magnesium and iron, essential for energy metabolism and blood health.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are too high in carbohydrates for a keto diet.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based options suitable for vegans.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither rice nor popcorn contain gluten.
Paleo
Food 1: Not Compatible
Food 2: Not Compatible
Both rice and popcorn are grains, which are excluded from strict paleo diets.
Low-Carb
Food 1: Not Suitable
Food 2: Moderately Suitable
Popcorn's carb content is lower than rice but still moderate.
💪 Health Benefits Comparison
Food 1 Benefits
- Provides a quick energy source with easily digestible carbohydrates
- Low in fat and cholesterol, making it heart-friendly
- Contains essential B-vitamins for energy production
Food 2 Benefits
- High in fiber for promoting digestion and controlling hunger
- Rich in magnesium, which supports muscle and nerve function
- Low in calories, ideal for weight management
✅ The Bottom Line
Choose rice if you need a higher energy source for intense physical activities or as a versatile base for meals. Popcorn is better for light snacking, digestion support, and weight management due to its high fiber and low-calorie profile.
Choose Food 1 for: Energy boost, meal foundation, post-workout carbs
Choose Food 2 for: Low-calorie snacking, hunger control, gut health support
