USDA-derived comparison
Cocoa Powder vs Popcorn (Air-Popped)
Cocoa Powder leads for Fiber, Iron and Magnesium per 100g, while Popcorn (Air-Popped) holds its own elsewhere.
Who each is for: Choose cocoa Powder for fiber and iron.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Cocoa Powder
Typical serving: 2 tbsp (10g)
33/100
Popcorn (Air-Popped)
Typical serving: 3 cups (24g)
17/100
No clear per-100g leads, which is a result in itself.
Full Popcorn (Air-Popped) pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Cocoa Powder | Popcorn (Air-Popped) |
|---|---|---|
| Calories | 228 kcal | 387 kcal |
| Protein | 20 g | 13 g |
| Carbs | 58 g | 78 g |
| Fat | 14 g | 5 g |
| Fiber | 37 g | 15 g |
| Sat fat | 8 g | 1 g |
| Sodium | 21 mg | 8 mg |
| Potassium | 1,520 mg | 329 mg |
| Calcium | 128 mg | 7 mg |
| Iron | 13.9 mg | 3.2 mg |
| Magnesium | 499 mg | 144 mg |
| Zinc | 6.8 mg | 3.1 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 32 µg | 31 µg |
Servings differ: 2 tbsp of cocoa powder is about 10g, 3 cups of popcorn (air-popped) about 24g. Scale accordingly before deciding anything on the 100g basis alone.
Keep comparing
Stop comparing foods one at a time
The better question is what your whole day looks like. Log meals in plain words and Nutrigate shows your nutrition score across 46 nutrients, so single foods stop carrying moral weight.
Try Nutrigate