Popcorn, microwave, low fat and sodium vs Snacks, popcorn, air-popped
Original comparison by NutriVerdict
Bottom line: Snacks, popcorn, air-popped is the more nutrient-dense of the two, scoring 63 of 100 to 60 for Popcorn, microwave, low fat and sodium.
Air-popped popcorn scores higher at 63 of 100 compared with the low-fat, low-sodium microwave version at 60 of 100. The biggest gap is sodium: the microwave version carries 490mg per 100g against just 8mg for air-popped, despite its low-sodium labeling. Air-popped is also lower in calories, 387 versus 429, and much lower in fat, 4.54g against 9.5g, while fiber and protein are close between the two, 14.5g versus 14.2g fiber and 12.9g versus 12.6g protein.
Choose air-popped popcorn when sodium is a concern, since the microwave version's 490mg is far above what its name might suggest. Choose the microwave version only for convenience, since its protein and fiber are nearly matched by air-popped popcorn without the sodium and fat trade-off. Given how close the two are on protein and fiber, the sodium and fat differences make air-popped the more nutrient-dense pick by a real margin.
Head to head, per 100 g
| Metric | Popcorn, microwave | Snacks, popcorn |
|---|---|---|
| Nutrient Density Score | 60 | 63 |
| Calories | 429 kcal | 387 kcal |
| Protein | 13 g | 13 g |
| Carbohydrate | 73 g | 78 g |
| Dietary fiber | 14 g | 15 g |
| Sugars | 0.5 g | 0.9 g |
| Total fat | 9.5 g | 4.5 g |
| Saturated fat | 1.4 g | 0.6 g |
| Sodium | 490 mg | 8 mg |
| Potassium | 241 mg | 329 mg |
| Calcium | 11 mg | 7 mg |
| Iron | 2.3 mg | 3.2 mg |
| Magnesium | 151 mg | 144 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 7 ug | 10 ug |
| Vitamin E | 5 mg | 0.3 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Snacks, popcorn, air-popped healthier than Popcorn, microwave, low fat and sodium?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Snacks, popcorn, air-popped scores higher, 63 of 100 to 60. 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 Snacks, popcorn, air-popped?
Snacks, popcorn, air-popped has more protein, 12.9 g per 100 g to 12.6 g.
Which has fewer calories?
Snacks, popcorn, air-popped is lower in calories, 387 kcal per 100 g to 429 kcal.
Which has more fiber?
Snacks, popcorn, air-popped has more dietary fiber, 14.5 g per 100 g to 14.2 g.
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