Popcorn, microwave, low fat and sodium vs Potato chips, without salt, reduced fat
Original comparison by NutriVerdict
Bottom line: Popcorn, microwave, low fat and sodium is the more nutrient-dense of the two, scoring 60 of 100 to 59 for Potato chips, without salt, reduced fat.
Microwave popcorn (low fat and sodium) and reduced-fat potato chips score nearly the same for nutrient density, 60 of 100 versus 59 of 100. Per 100 g, the popcorn packs more than double the fiber (14.2 g vs 6.1 g) and almost double the protein (12.6 g vs 7.1 g), with less fat (9.5 g vs 20.8 g) and fewer calories (429 vs 487). Potato chips, however, carry far less sodium (8 mg vs 490 mg).
Choose the microwave popcorn when fiber and protein matter more than sodium control. Choose the reduced-fat potato chips when you're watching sodium intake, since 490 mg per 100 g in the popcorn is a meaningful amount for a low-sodium label. With scores just one point apart, neither is a clear winner, so the choice comes down to which tradeoff, fat and calories versus sodium, fits your day better.
Head to head, per 100 g
| Metric | Popcorn, microwave | Potato chips |
|---|---|---|
| Nutrient Density Score | 60 | 59 |
| Calories | 429 kcal | 487 kcal |
| Protein | 13 g | 7.1 g |
| Carbohydrate | 73 g | 68 g |
| Dietary fiber | 14 g | 6.1 g |
| Sugars | 0.5 g | 0.2 g |
| Total fat | 9.5 g | 21 g |
| Saturated fat | 1.4 g | 4.2 g |
| Sodium | 490 mg | 8 mg |
| Potassium | 241 mg | 1740 mg |
| Calcium | 11 mg | 21 mg |
| Iron | 2.3 mg | 1.4 mg |
| Magnesium | 151 mg | 89 mg |
| Vitamin C | 0 mg | 26 mg |
| Vitamin A | 7 ug | 0 ug |
| Vitamin E | 5 mg | 5.5 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Popcorn, microwave, low fat and sodium healthier than Potato chips, without salt, reduced fat?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Popcorn, microwave, low fat and sodium scores higher, 60 of 100 to 59. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Popcorn, microwave, low fat and sodium or Potato chips, without salt, reduced fat?
Popcorn, microwave, low fat and sodium has more protein, 12.6 g per 100 g to 7.1 g.
Which has fewer calories?
Popcorn, microwave, low fat and sodium is lower in calories, 429 kcal per 100 g to 487 kcal.
Which has more fiber?
Popcorn, microwave, low fat and sodium has more dietary fiber, 14.2 g per 100 g to 6.1 g.