Popcorn vs whole wheat pasta: which is healthier?
They are about equally nutrient-dense: popcorn scores 43/100 and whole wheat pasta 42/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Popcorn
387 kcal per 100 g. 3 cups air-popped: 24 g
Whole wheat pasta
149 kcal per 100 g. 1 cup cooked: 140 g
Which to pick for your goal
- Fewer caloriesWhole wheat pasta387 vs 149 kcal per 100 g
- More proteinPopcorn13 vs 6 g per 100 g
- More fiberPopcorn15 vs 3.9 g per 100 g
- Less sugarAbout even0.9 vs 0.8 g per 100 g
- More potassiumPopcorn329 vs 96 mg per 100 g
- Less saturated fatAbout even0.6 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Popcorn, 100 g | Whole wheat pasta, 100 g | Popcorn, 24 g | Whole wheat pasta, 140 g |
|---|---|---|---|---|
| Calories | 387 kcal | 149 kcal | 93 kcal | 209 kcal |
| Protein | 13 g | 6 g | 3.1 g | 8.4 g |
| Carbohydrates | 78 g | 30 g | 19 g | 42 g |
| Sugars | 0.9 g | 0.8 g | 0.2 g | 1.1 g |
| Fiber | 15 g | 3.9 g | 3.5 g | 5.5 g |
| Fat | 4.5 g | 1.7 g | 1.1 g | 2.4 g |
| Saturated fat | 0.6 g | 0.2 g | 0.2 g | 0.3 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 10 µg | 0 µg | 2.4 µg | 0 µg |
| Potassium | 329 mg | 96 mg | 79 mg | 134 mg |
| Iron | 3.2 mg | 1.7 mg | 0.8 mg | 2.4 mg |
| Calcium | 7 mg | 13 mg | 1.7 mg | 18 mg |
| Magnesium | 144 mg | 54 mg | 35 mg | 76 mg |
| Sodium | 8 mg | 4 mg | 1.9 mg | 5.6 mg |
Last updated . Scores use the HowHealthyIs Score method.