Popcorn, microwave, low fat and sodium vs Crackers, wheat, reduced fat
Nutrition comparison per 100 g.
Popcorn, microwave, low fat and sodium
429 kcal
Crackers, wheat, reduced fat
444 kcal
Calories
429 kcal
444 kcal
Protein
12.6 g
9.3 g
Carbs
73.4 g
71.5 g
Fiber
14.2 g
3.4 g
Sugars
0.5 g
15.0 g
Fat
9.5 g
13.4 g
Sodium
490 mg
866 mg
Key takeaways
- Popcorn, microwave, low fat and sodium has 3% fewer calories (429 kcal vs 444 kcal).
- Popcorn, microwave, low fat and sodium has more protein (12.6 g vs 9.3 g).
- Crackers, wheat, reduced fat has more carbs (71.5 g vs 73.4 g).
- Popcorn, microwave, low fat and sodium has more fiber (14.2 g vs 3.4 g).
- Popcorn, microwave, low fat and sodium has more sugars (0.5 g vs 15.0 g).
| Macronutrients | Popcorn, microwave, low fat and sodium | Crackers, wheat, reduced fat |
|---|---|---|
| Calories | 429 kcal | 444 kcal |
| Protein | 12.6 g | 9.3 g |
| Total Fat | 9.5 g | 13.4 g |
| Total Carbohydrate | 73.4 g | 71.5 g |
| Dietary Fiber | 14.2 g | 3.4 g |
| Total Sugars | 0.5 g | 15.0 g |
| Water | 2.8 g | 2.7 g |
| Carbohydrates | Popcorn, microwave, low fat and sodium | Crackers, wheat, reduced fat |
|---|---|---|
| Total Carbohydrate | 73.4 g | 71.5 g |
| Dietary Fiber | 14.2 g | 3.4 g |
| Starch | ~ | 50.9 g |
| Total Sugars | 0.5 g | 15.0 g |
| Fats & Fatty Acids | Popcorn, microwave, low fat and sodium | Crackers, wheat, reduced fat |
|---|---|---|
| Total Fat | 9.5 g | 13.4 g |
| Saturated Fat | 1.4 g | 2.1 g |
| Monounsaturated Fat | 4.1 g | 3.3 g |
| Polyunsaturated Fat | 3.6 g | 7.1 g |
| Trans Fat | ~ | 0.2 g |
| Omega-3 Fatty Acids | 247.0 mg | 867.0 mg |
| Omega-6 Fatty Acids | 3,315.0 mg | 6,180.0 mg |
| Protein & Amino Acids | Popcorn, microwave, low fat and sodium | Crackers, wheat, reduced fat |
|---|---|---|
| Protein | 12.6 g | 9.3 g |
| Histidine | ~ | 203.0 mg |
| Isoleucine | ~ | 330.0 mg |
| Leucine | ~ | 620.0 mg |
| Lysine | ~ | 188.0 mg |
| Methionine | ~ | 142.0 mg |
| Phenylalanine | ~ | 427.0 mg |
| Threonine | ~ | 280.0 mg |
| Tryptophan | ~ | 112.0 mg |
| Valine | ~ | 417.0 mg |
| Alanine | ~ | 366.0 mg |
| Arginine | ~ | 427.0 mg |
| Aspartic Acid | ~ | 508.0 mg |
| Cystine | ~ | 193.0 mg |
| Glutamic Acid | ~ | 2,726.0 mg |
| Glycine | ~ | 386.0 mg |
| Proline | ~ | 900.0 mg |
| Serine | ~ | 407.0 mg |
| Tyrosine | ~ | 168.0 mg |
| Vitamins | Popcorn, microwave, low fat and sodium | Crackers, wheat, reduced fat |
|---|---|---|
| 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 | 1.2 mg |
| Vitamin K | 15.7 mcg | 24.7 mcg |
| Thiamin (B1) | 0.4 mg | 0.6 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 2.1 mg | 5.1 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 17.0 mcg | 127.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.1 mcg |
| Pantothenic Acid (B5) | ~ | 0.5 mg |
| Choline | 20.2 mg | 29.5 mg |
| Minerals | Popcorn, microwave, low fat and sodium | Crackers, wheat, reduced fat |
|---|---|---|
| Calcium | 11.0 mg | 80.0 mg |
| Iron | 2.3 mg | 5.0 mg |
| Magnesium | 151.0 mg | 47.0 mg |
| Phosphorus | 264.0 mg | 258.0 mg |
| Potassium | 241.0 mg | 210.0 mg |
| Sodium | 490.0 mg | 866.0 mg |
| Zinc | 3.8 mg | 1.7 mg |
| Copper | 0.5 mg | 0.2 mg |
| Manganese | ~ | 2.1 mg |
| Selenium | 8.6 mcg | 10.4 mcg |
| Sterols | Popcorn, microwave, low fat and sodium | Crackers, wheat, reduced fat |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Popcorn, microwave, low fat and sodium | Crackers, wheat, reduced fat |
|---|---|---|
| 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 | 3.0 g |
Frequently asked questions
Which has fewer calories, Popcorn, microwave, low fat and sodium or Crackers, wheat, reduced fat?
Popcorn, microwave, low fat and sodium has fewer calories: 429 kcal for Popcorn, microwave, low fat and sodium vs 444 kcal for Crackers, wheat, reduced fat per 100 g.
Which has more protein, Popcorn, microwave, low fat and sodium or Crackers, wheat, reduced fat?
Popcorn, microwave, low fat and sodium has more protein: 12.6 g for Popcorn, microwave, low fat and sodium vs 9.3 g for Crackers, wheat, reduced fat per 100 g.
Which has more fiber, Popcorn, microwave, low fat and sodium or Crackers, wheat, reduced fat?
Popcorn, microwave, low fat and sodium has more fiber: 14.2 g for Popcorn, microwave, low fat and sodium vs 3.4 g for Crackers, wheat, reduced fat per 100 g.
Is Popcorn, microwave, low fat and sodium or Crackers, wheat, reduced fat 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.