Popcorn, microwave, low fat and sodium vs Crackers, wheat, low salt
Nutrition comparison per 100 g.
Popcorn, microwave, low fat and sodium
429 kcal
Crackers, wheat, low salt
473 kcal
Calories
429 kcal
473 kcal
Protein
12.6 g
8.6 g
Carbs
73.4 g
64.9 g
Fiber
14.2 g
4.5 g
Sugars
0.5 g
13.0 g
Fat
9.5 g
20.6 g
Sodium
490 mg
190 mg
Key takeaways
- Popcorn, microwave, low fat and sodium has 9% fewer calories (429 kcal vs 473 kcal).
- Popcorn, microwave, low fat and sodium has more protein (12.6 g vs 8.6 g).
- Crackers, wheat, low salt has more carbs (64.9 g vs 73.4 g).
- Popcorn, microwave, low fat and sodium has more fiber (14.2 g vs 4.5 g).
- Popcorn, microwave, low fat and sodium has more sugars (0.5 g vs 13.0 g).
| Macronutrients | Popcorn, microwave, low fat and sodium | Crackers, wheat, low salt |
|---|---|---|
| Calories | 429 kcal | 473 kcal |
| Protein | 12.6 g | 8.6 g |
| Total Fat | 9.5 g | 20.6 g |
| Total Carbohydrate | 73.4 g | 64.9 g |
| Dietary Fiber | 14.2 g | 4.5 g |
| Total Sugars | 0.5 g | 13.0 g |
| Water | 2.8 g | 3.1 g |
| Carbohydrates | Popcorn, microwave, low fat and sodium | Crackers, wheat, low salt |
|---|---|---|
| Total Carbohydrate | 73.4 g | 64.9 g |
| Dietary Fiber | 14.2 g | 4.5 g |
| Total Sugars | 0.5 g | 13.0 g |
| Fats & Fatty Acids | Popcorn, microwave, low fat and sodium | Crackers, wheat, low salt |
|---|---|---|
| Total Fat | 9.5 g | 20.6 g |
| Saturated Fat | 1.4 g | 5.2 g |
| Monounsaturated Fat | 4.1 g | 11.4 g |
| Polyunsaturated Fat | 3.6 g | 2.8 g |
| Omega-3 Fatty Acids | 247.0 mg | 140.0 mg |
| Omega-6 Fatty Acids | 3,315.0 mg | 2,653.0 mg |
| Protein & Amino Acids | Popcorn, microwave, low fat and sodium | Crackers, wheat, low salt |
|---|---|---|
| Protein | 12.6 g | 8.6 g |
| Histidine | ~ | 193.0 mg |
| Isoleucine | ~ | 314.0 mg |
| Leucine | ~ | 582.0 mg |
| Lysine | ~ | 236.0 mg |
| Methionine | ~ | 138.0 mg |
| Phenylalanine | ~ | 412.0 mg |
| Threonine | ~ | 242.0 mg |
| Tryptophan | ~ | 124.0 mg |
| Valine | ~ | 375.0 mg |
| Alanine | ~ | 289.0 mg |
| Arginine | ~ | 375.0 mg |
| Aspartic Acid | ~ | 406.0 mg |
| Cystine | ~ | 193.0 mg |
| Glutamic Acid | ~ | 2,765.0 mg |
| Glycine | ~ | 328.0 mg |
| Proline | ~ | 925.0 mg |
| Serine | ~ | 418.0 mg |
| Tyrosine | ~ | 250.0 mg |
| Vitamins | Popcorn, microwave, low fat and sodium | Crackers, wheat, low salt |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 5.0 mg | 0.5 mg |
| Vitamin K | 15.7 mcg | 9.6 mcg |
| Thiamin (B1) | 0.4 mg | 0.5 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 2.1 mg | 5.0 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 17.0 mcg | 50.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.5 mg |
| Choline | 20.2 mg | 27.2 mg |
| Minerals | Popcorn, microwave, low fat and sodium | Crackers, wheat, low salt |
|---|---|---|
| Calcium | 11.0 mg | 49.0 mg |
| Iron | 2.3 mg | 4.4 mg |
| Magnesium | 151.0 mg | 62.0 mg |
| Phosphorus | 264.0 mg | 220.0 mg |
| Potassium | 241.0 mg | 203.0 mg |
| Sodium | 490.0 mg | 190.0 mg |
| Zinc | 3.8 mg | 1.6 mg |
| Copper | 0.5 mg | 0.3 mg |
| Manganese | ~ | 1.8 mg |
| Selenium | 8.6 mcg | 33.7 mcg |
| Sterols | Popcorn, microwave, low fat and sodium | Crackers, wheat, low salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Popcorn, microwave, low fat and sodium | Crackers, wheat, low salt |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.7 g | 2.8 g |
Frequently asked questions
Which has fewer calories, Popcorn, microwave, low fat and sodium or Crackers, wheat, low salt?
Popcorn, microwave, low fat and sodium has fewer calories: 429 kcal for Popcorn, microwave, low fat and sodium vs 473 kcal for Crackers, wheat, low salt per 100 g.
Which has more protein, Popcorn, microwave, low fat and sodium or Crackers, wheat, low salt?
Popcorn, microwave, low fat and sodium has more protein: 12.6 g for Popcorn, microwave, low fat and sodium vs 8.6 g for Crackers, wheat, low salt per 100 g.
Which has more fiber, Popcorn, microwave, low fat and sodium or Crackers, wheat, low salt?
Popcorn, microwave, low fat and sodium has more fiber: 14.2 g for Popcorn, microwave, low fat and sodium vs 4.5 g for Crackers, wheat, low salt per 100 g.
Is Popcorn, microwave, low fat and sodium or Crackers, wheat, low salt healthier?
Popcorn, microwave, low fat and sodium is lower in calories, and Popcorn, microwave, low fat and sodium is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.